Food and Nutrition


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Enchilada Rice

This healthy recipe comes from NDSU Extension Service.


  • 1 lbs. lean ground beef or other ground meat
  • 1/2 c. chopped onions or 1 Tbsp. onion powder
  • 14-oz. can whole-kernel corn or any canned vegetable, drained
  • 4 Tbsp. dry taco seasoning mix or dry enchilada sauce
  • 2 c. rice, cooked
  • 1/2 c. grated cheese (such as cheddar)
  • 1/2 c. sliced mushrooms, olives or any favorite vegetable (optional)


Brown meat with chopped onions. Drain juice and fat from cooked meat and onions. Add corn, taco seasoning, rice and vegetables (optional). Simmer for 10 minutes. Add grated cheese to top; cover and allow to stand for five minutes. Refrigerate leftovers promptly.

Makes 6 servings.

Per Serving: about 240 calories, 4.5 grams (g) of fat, 30 g carbohydrate, 2 g fiber.

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