Creole Dirty Rice - Clean Eating
Recipe: #22134
December 15, 2015
Categories: Beans, Rice, Brown Rice, Peppers Cajun, Sunday Dinner, Special Diet - Weight Watchers etc., more
"This is out of the May/June 2010 Clean Eating magazine. If you like heat double the amount of Cajun seasoning and add some cayenne pepper to taste. Cooking time does not include overnight soaking of bean. See note if you want to use canned red beans."
Ingredients
Nutritional
- Serving Size: 1 (196.1 g)
- Calories 224.9
- Total Fat - 3.3 g
- Saturated Fat - 1.4 g
- Cholesterol - 17.3 mg
- Sodium - 467.1 mg
- Total Carbohydrate - 41 g
- Dietary Fiber - 3.2 g
- Sugars - 4.7 g
- Protein - 7.9 g
- Calcium - 46.3 mg
- Iron - 4.2 mg
- Vitamin C - 41.8 mg
- Thiamin - 0.1 mg
Step by Step Method
Step 1
Cook brown rice according to package directions. Remove from heat and set aside.
Step 2
In a medium-size pot, cover sausage with about 3 inches of water. Bring to a boil, then allow to boil for 10 minutes. Remove from heat, drain and let cool for 5 minutes before slicing sausage.
Step 3
Heat a large pot over medium-high heat. Mist with cooking spray and add onion, green pepper and garlic. Saute for about 5 minutes or until vegetables are cooked through. Drain soaked beans and rinse with cold water. Add beans, bay leaf and 3 cups water to pot with vegetables. Bring to a boil, then let boil for 20 minutes before reducing heat to medium-low. Cook until beans are soft, stirring occasionally and adding more water as it evaporates, about 2 hours. When beans are cooked through and water has reduced to less than 1 cup, add tomatoes and cook for at least 15 more minutes.
Step 4
Remove bay leaf. Stir in Cajun seasoning, (and cayenne pepper if using), cooked rice and sausage and cook for about 10 minutes. Season with salt and pepper and garnish with cilantro before serving.
Step 5
*Tip: Since red beans can give your Creole Dirty Rice a dark hue, you can keep your soaked beans and rice mixture separate and mixing them together just before serving.
Step 6
Note: If using canned beans make sure to rinse and drain them well before using. You will only need to warm them up for about 5 to 10 minutes instead of cooking them for 2 hours. And , you can reduce the water from 3 cups to 1/2 cup*
Tips
No special items needed.