Dirty rice from a restaurant or box can have a lot of sodium and fat. Here’s a hearty, healthy way I like to trim it.
—RAQUEL HAGGARD EDMOND, OK
START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS
1 pound lean ground beef (90% lean)
3 celery ribs, chopped
1 small green pepper, chopped
1 small sweet red pepper, chopped
1/4 cup chopped onion
2 cups water
1 cup instant brown rice
1 tablespoon minced fresh parsley
1 tablespoon Worcestershire sauce
2 teaspoons reduced-sodium beef bouillon granules
1 teaspoon Cajun seasoning
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon pepper
1/8 teaspoon garlic powder
1. In a large skillet, cook beef, celery, green and red peppers, and onion over medium heat 8-10 minutes or until beef is no longer pink, breaking up beef into crumbles; drain.
2. Stir in remaining ingredients. Bring to a boil. Reduce heat; simmer, covered, 12-15 minutes or until rice is tender.
Per 1 1/2 cups: 291 cal., 10g fat (4g sat. fat), 71mg chol., 422mg sod., 23g carb. (3g sugars, 2g fiber), 25g pro.
Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable.