Thursday, July 2, 2009

Dirty Rice

We had this with the Grouper. It rocked.
I wasn't home when D made it so I don't know if it was easy or not. I think it was or he would have said something.

Dirty Rice


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


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.

Yield: 10 servings (serving size: 1 cup)

CALORIES 216 (15% from fat); FAT 3.7g (sat 1g,mono 1.6g,poly 0.8g); IRON 1.4mg; CHOLESTEROL 25mg; CALCIUM 40mg; CARBOHYDRATE 37.4g; SODIUM 408mg; PROTEIN 8.5g; FIBER 3.1g

Cooking Light, SEPTEMBER 2006

Cajun Spice Mix

This spice mix is used in many of the recipes in this feature. Leftovers can be stored in a sealed jar for up to three months.


This recipe goes with Blackened Grouper, Dirty Rice, Maque Choux

3 tablespoons paprika

2 tablespoons ground red pepper

2 tablespoons dried thyme

2 tablespoons dried oregano
2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon kosher salt
1 tablespoon black pepper
1 tablespoon sugar


Combine all ingredients in a small bowl.

Yield: 1 cup (serving size: 1 tablespoon)

CALORIES 20 (13% from fat); FAT 0.3g (sat 0.1g,mono 0.0g,poly 0.2g); IRON 1.1mg; CHOLESTEROL 0.0mg; CALCIUM 23mg; CARBOHYDRATE 4.2g; SODIUM 355mg; PROTEIN 0.7g; FIBER 1.4g

Cooking Light, SEPTEMBER 2006

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