Dirty Rice

Heart Smart
Dirty Rice

Prep Time: 15 minutes

Total Time: 1 hour 10 minutes

Ingredients

  • 1 cup brown rice
  • 2 cups fat-free, less-sodium chicken or vegetable broth
  • 2 tablespoons canola oil
  • 1/8 teaspoon crushed red pepper flakes
  • 3 cloves garlic, peeled, minced
  • 1 1/2 cups chopped onion
  • 1 cup diced red bell pepper
  • 1 cup diced green pepper
  • 1/2 cup diced celery
  • 2 teaspoons paprika
  • 1/2 teaspoon ground tumeric
  • 1/2 teaspoon all-purpose seafood seasoning blend (such as Old Bay Seasoning)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 sliced scallions, greens and whites
  • 1/4 cup chopped fresh parsley
  • 1 lime, cut into 8 wedges

Instructions

Bring rice and broth to a boil in a large saucepan. Reduce heat to low, cover, and simmer until the broth is absorbed and the rice is tender, about 50 minutes. Remove from heat and let stand, covered while preparing remaining ingredients. In a large nonstick skillet, heat the oil over medium heat. Add the red pepper flakes and cook for 30 seconds. Add the garlic and cook an additional 30 seconds. Add the onion, red pepper, green pepper, celery, paprika, tumeric and seafood seasoning blend and sauté until vegetables soften; about 5 minutes. Add sautéed vegetables to the brown rice along with the salt, black pepper, scallions and parsley. Garnish each 3/4 cup serving with a lime wedge.

Created by: Darlene Zimmerman, MS, RD


Yield: 8 servings

Nutritional Info

  • Calories = 110
  • Fat = 4 gm
  • Saturated fat = 0 gm
  • Trans fat = 0 gm
  • Cholesterol = 0 mg
  • Protein = 3 gm
  • Sodium = 280 mg
  • Carbohydrate = 16 gm
  • Fiber = 3 gm
  • Calcium = 23 mg
  • Calories from fat = 33%

Food exchanges: 1 starch, 1/2 fat