Dirty Rice

Cooking Light
Add more Cajun Spice Mix, a teaspoon at a time, if you enjoy spicy rice.
10 servings (serving size: 1 cup)


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4 cups fat-free, less-sodium chicken broth
2 bay leaves
2 cups long-grain rice
Cooking spray
2 cups chopped onion
1 cup chopped celery
1 cup chopped green bell pepper
2 tablespoons Cajun Spice Mix
12 ounces chicken and apple sausage, chopped
3 garlic cloves, minced
1/2 cup chopped fresh parsley


Bring broth and bay leaves to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer for 20 minutes or until liquid is absorbed. Discard bay leaves. Place rice in a large bowl.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and next 5 ingredients (through garlic); sauté 7 minutes. Add sausage mixture and parsley to rice, tossing to combine.

Created date

August 2006

Nutritional Information

Calories 216
Caloriesfromfat 15 %
Fat 3.7 g
Satfat 1 g
Monofat 1.6 g
Polyfat 0.8 g
Protein 8.5 g
Carbohydrate 37.4 g
Fiber 3.1 g
Cholesterol 25 mg
Iron 1.4 mg
Sodium 408 mg
Calcium 40 mg