Dirty Rice

I found this recipe in a recent library check-out, Prevention’s The Healthy Cook, a fabulous cookbook if you don’t already have it. Dirty Rice is a classic Cajun dish, re-worked here to be much lower in both fat and sodium, but not TASTE. This is delicious! and makes a wonderful side or light one-skillet supper.

Serves 4.

SODIUM CONTENT: 84 mg per serving


1 c. long-grain white rice
8 oz. lean ground beef
1 large onion, finely chopped
3/4 c. finely chopped celery
1 clove garlic, minced
3/4 c. chopped green bell pepper
1 c. low sodium beef broth
2 t. Angostura (low-sodium) Worcestershire sauce (sold in many supermarkets nationwide and online at healthyheartmarket.com)
1 1/2 t. dried thyme
3/4 t. dried basil
3/4 t. dried marjoram
1/8 t. freshly ground black pepper
4-5 drops Tabasco Sauce (or other low-sodium hot pepper sauce)
1/3 c. chopped scallions


Cook the rice according to directions. Fluff with a fork and set aside.

In a Dutch oven or large saucepan, combine the beef, onions, celery and garlic. Cook over medium heat, breaking up the meat with a spoon, until the beef is browned. Drain excess fat and return to stovetop. Add the green peppers, broth, Worcestershire sauce, herbs, pepper and Tabasco sauce. Stir until well combined. Bring to a boil, then reduce heat to low, cover, and simmer 30 minutes. Add in scallions and simmer another 5 minutes. Stir the rice into the beef mixture and mix well. Serve immediately.

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