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Photo: Oxmoor House

Baked Louisiana Dirty Rice and Beans

This spicy casserole, an old Cajun favorite, traditionally features chicken livers and gizzards. This Baked Louisana Dirty Rice and Beans version substitutes juicy chicken thighs. Brown rice adds a nutty, earthy taste.

Cooking Light OCTOBER 2007

  • Yield: 6 servings (serving size: about 1 cup)

Ingredients

  • 1 tablespoon olive oil
  • 1 cup finely chopped green bell pepper
  • 3/4 cup finely chopped red onion
  • 1/2 cup finely chopped celery
  • 1/2 pound skinless, boneless chicken thighs, cut into 1/2-inch cubes
  • 1 cup uncooked long-grain brown rice
  • 2 1/2 cups fat-free, less-sodium chicken broth
  • 1/2 cup thinly sliced green onions
  • 2 teaspoons minced fresh thyme
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/8 to 1/4 teaspoon ground red pepper
  • 2 garlic cloves, minced
  • 1 (15-ounce) can red kidney beans, rinsed and drained

Preparation

Preheat oven to 350°.

Heat oil in a large Dutch oven over medium heat. Add bell pepper, red onion, and celery to pan; cook 4 minutes or until vegetables are tender, stirring occasionally. Add chicken; cook 3 minutes or until lightly browned. Stir in rice; cook 30 seconds. Add broth and remaining ingredients; bring to a simmer. Cover and bake at 350° for 1 hour and 15 minutes or until liquid is absorbed and rice is tender.

Nutritional Information

Amount per serving
  • Calories: 250
  • Calories from fat: 22%
  • Fat: 6.2g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1.3g
  • Protein: 13.5g
  • Carbohydrate: 34.9g
  • Fiber: 4.8g
  • Cholesterol: 25mg
  • Iron: 1.7mg
  • Sodium: 741mg
  • Calcium: 42mg
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Baked Louisiana Dirty Rice and Beans recipe

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