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Tasty Taco Bowl

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Ingredients

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  • 1 zucchini, chopped
  • 1 cup cherry tomatoes, halved
  • 1 avocado, diced
  • ½ cup chopped fresh cilantro
  • 1 cup not fat plain Greek yogurt
  • 1 red bell pepper, sliced
  • 1 pound 99% lean ground turkey breast
  • 1 small yellow onion
  • 1 tbsp olive oil
  • ½ cup uncooked white rice
  • Juice of 1 lime
  • 3 cups shredded lettuce
  • 1 tbsp tomato paste
  • 4 no-salt blue corn tortillas

Instructions

ALERT ALERT!! Before you begin: this recipe uses one ingredient that isn’t in the nutrition calculator. I made my own no-sodium taco seasoning (2 teaspoons) — you can find the recipe here. Since salt-free taco seasoning isn’t an option in the calculator, that’s the substitution I used, and it’s what I’d recommend if you’re following along.

  1. Cook rice according to the package directions using ½ cup uncooked rice.
  2. Heat olive oil in a large skillet over medium heat. Add onion and cook 2–3 minutes until softening.
  3. Add zucchini and red pepper. Cook until tender and lightly browned.
  4. Push vegetables to the side of the pan. Add tomato paste and cook 30–60 seconds until slightly darkened.
  5. Add ground turkey breast. Break apart and cook until no longer pink.
  6. Stir in my no-salt taco seasoning and 2–3 tablespoons water. Let simmer a few minutes. See the “alert” above about that missing ingredient in the recipe.
  7. Turn off the heat and stir in fresh lime juice.
  8. Break each tortilla into pieces and toast in a dry skillet until crisp.
  9. Build each bowl by dividing rice evenly among 4 bowls. Top with turkey and vegetables. Add about ¾ cup lettuce, ¼ avocado, a handful of cherry tomatoes, 2 tablespoons cilantro, and ¼ cup Greek yogurt. Finish with one toasted tortilla broken over the top.

Notes

You’ll notice this recipe skips the beans but you’re welcome to add them! They don’t agree with me, so I swapped in a veggie instead. If you follow a lower-oxalate diet and have been avoiding beans, check out this article on how to bring them back. They’re a great source of fiber and protein, and as always: portion, not perfection!

Don’t forget to meet your calcium needs each day — this article is a great resource for that.

Now, back to the taco bowl! It’s hearty, filling, and low-sodium. I used a little less rice to keep the carbs in check, but adjust to whatever works for you and your family. The blue corn tortillas are my personal touch for a satisfying crunch but totally optional. You do you!

A few easy swaps to make this your own:

  • Protein: Any lean meat works great, or try ground chicken or beef. Prefer plant-based? Tofu is a wonderful option.
  • Dairy: Non-dairy yogurt works perfectly if you don’t do dairy.

All of my recipes are easy to adapt to your lifestyle, so don’t be afraid to make it yours. Make sure to read the notes section, it’s my favorite part to write and it’s full of helpful tips and substitutions.

This is just one more example that you absolutely do not have to give up filling, cozy comfort food while lowering your kidney stone risk. The whole family will love it!

Oxalate: ~8mg/Bowl    Added Sugar: 0g    Calcium: 165mg

Nutrition

Find it online: https://kidneystonediet.com/taco-bowl/