Low-Salt Dirty Rice

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The classic Cajun dish, reworked to be much lower in fat and sodium, but not taste. This makes a wonderful one-skillet supper or side dish.

Difficulty: Easy

Hands-on: 15 minutesTotal: 35 minutes

Serves: 4

Ingredients

  • ½ lb. extra-lean ground beef
  • 1 large onion, peeled and diced
  • 2 medium stalks celery, diced
  • 2 cloves garlic, peeled and minced
  • 1 medium bell pepper, seeded and diced
  • 1 tsp. sodium-free beef bouillon granules
  • 1 cup water
  • 2 tsp. low-sodium Worcestershire sauce
  • 1½ tsp. dried thyme
  • 1 tsp. dried basil
  • ½ tsp. dried marjoram
  • ¼ tsp. freshly ground black pepper
  • ⅛ tsp. ground cayenne pepper
  • 2 scallions, sliced
  • 3 cups cooked long-grain brown rice

Directions

  • Place the ground beef, onion, celery, and garlic into a sauté pan over medium heat. Cook until the beef is browned, roughly 3–5 minutes.
  • Add bell pepper, beef bouillon, water, Worcestershire sauce, and herbs and stir to combine. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes.
  • Stir in the scallions and simmer, uncovered, for 3 minutes.
  • Remove from heat. Add the cooked rice and stir well to combine. Serve immediately.

Recipe Information

Serves: 4

Ingredients

  • ½ lb. extra-lean ground beef
  • 1 large onion, peeled and diced
  • 2 medium stalks celery, diced
  • 2 cloves garlic, peeled and minced
  • 1 medium bell pepper, seeded and diced
  • 1 tsp. sodium-free beef bouillon granules
  • 1 cup water
  • 2 tsp. low-sodium Worcestershire sauce
  • 1½ tsp. dried thyme
  • 1 tsp. dried basil
  • ½ tsp. dried marjoram
  • ¼ tsp. freshly ground black pepper
  • ⅛ tsp. ground cayenne pepper
  • 2 scallions, sliced
  • 3 cups cooked long-grain brown rice

Directions

  • Place the ground beef, onion, celery, and garlic into a sauté pan over medium heat. Cook until the beef is browned, roughly 3–5 minutes.
  • Add bell pepper, beef bouillon, water, Worcestershire sauce, and herbs and stir to combine. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes.
  • Stir in the scallions and simmer, uncovered, for 3 minutes.
  • Remove from heat. Add the cooked rice and stir well to combine. Serve immediately.

Nutrition Information

Nutrition Information
Amount per serving
Calories260
Total Fat3.5g
Saturated Fat1g
Cholesterol30mg
Sodium85mg
Total Carbohydrate42g
Dietary Fiber4g
Sugars4g
Protein16g