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Dirty Rice

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

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.