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Dirty Rice

Dirty Rice

Add more Cajun Spice Mix, a teaspoon at a time, if you enjoy spicy rice.

Cooking Light SEPTEMBER 2006

  • Yield: 10 servings (serving size: 1 cup)

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 216
  • Calories from fat: 15%
  • Fat: 3.7g
  • Saturated fat: 1g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 0.8g
  • Protein: 8.5g
  • Carbohydrate: 37.4g
  • Fiber: 3.1g
  • Cholesterol: 25mg
  • Iron: 1.4mg
  • Sodium: 408mg
  • Calcium: 40mg
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Dirty Rice Recipe

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