Do you love Cajun food but want to make it healthier and easier? Then you’ll love this healthy dirty rice recipe. It’s a simple and satisfying dish of rice cooked with ground meat, liver, and spices. It’s gluten-free, dairy-free, and customizable to your taste and preference. You can make it in one pot in less than 30 minutes, and it’s perfect for a weeknight dinner or a potluck.
This post shows you how to make this healthy dirty rice recipe with lean ground beef, chicken liver, and homemade creole seasoning. We’ll also answer some frequently asked questions about dirty rice, such as what it is, how to make it spicy, and how to use different meats.
Contents
What is Dirty Rice?
Dirty Rice is a classic Cajun dish that originated in Louisiana. It’s rice cooked with ground meat, liver, and spices. The name comes from the brown colour of the rice, which looks “dirty” after being cooked with meat and spices.
Dirty rice presents a hearty and flavorful option for both main course and side dish servings. It’s often paired with other Cajun dishes like gumbo, jambalaya, or fried chicken.
How to Make Healthy Dirty Rice
To make healthy dirty rice, you’ll need the following ingredients:
- 1 pound lean ground beef
- 1/4 pound chicken liver, chopped
- One tablespoon of minced garlic
- One green bell pepper, diced
- Two celery stalks, diced
- One small onion, diced
- 2 cups cooked brown rice
- 2 cups low-sodium chicken broth
- Two bay leaves
- Two teaspoons paprika
- One teaspoon of onion powder
- One teaspoon of dried oregano
- One teaspoon of dried thyme
- 1/2 teaspoon cayenne pepper
- Salt and black pepper, to taste
- Chopped parsley for garnish
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Steps to Make Healthy Dirty Rice
Here are the steps to make healthy dirty rice:
- Warm up a sizable skillet on medium-high heat, and cook the ground beef, using a wooden spoon to break it up, until it’s browned and thoroughly cooked, which should take approximately 15 minutes. Drain the excess fat and transfer the beef to a plate.
- Continuing with the same skillet on medium-high heat, cook the chicken liver, stirring occasionally, until browned and cooked through, about 10 minutes. Transfer the liver to the plate with the beef.
- Add garlic, bell pepper, celery, and onion in the same skillet over medium-high heat. Continuously stir and cook until the ingredients become soft and translucent approximately for ten minutes.
- Add the rice, chicken broth, bay leaves, paprika, onion powder, oregano, thyme, cayenne pepper, salt, and black pepper. Once it reaches a boiling point, lower the heat to a simmer and let it cook until the liquid is fully absorbed and the rice becomes tender, typically taking around 15 minutes.
- Stir in the beef and liver and heat through. Remove the bay leaves and, if you prefer, add a garnish of parsley. Now, savour and enjoy!
How to Make Homemade Creole Seasoning
Creole seasoning consists of a harmonious blend of spices that gives dirty rice a distinctive flavour and spice. You can buy ready-made creole seasoning at most grocery stores or online. However, you can also make your creole seasoning home with some common spices.
To make the homemade creole seasoning, you’ll need the following ingredients:
- Two teaspoons paprika
- One teaspoon of onion powder
- One teaspoon of dried oregano
- One teaspoon of dried thyme
- 1/2 teaspoon cayenne pepper
- Salt and black pepper
Gather all the ingredients in a small bowl or jar, and transfer the mixture to an airtight container for proper storage. You can use this seasoning for dirty rice or any other Cajun dishes.
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How to Use Different Types of Meat for Dirty Rice
One of the great things about a healthy dirty rice recipe is that you can customize it to your liking by using different types of meat. Traditionally, dirty rice is made with ground beef and chicken liver. However, you can also use other meats such as sausage, turkey, or chicken. You can also omit the liver if you don’t like it or can’t find it.
If you use sausage, you can use it instead or in addition to the ground beef. You can choose any sausage you like, such as pork, chicken, or turkey sausage. You can also choose spicy or mild sausage, depending on your preference.
If you use turkey or chicken, you can use it instead or in addition to ground beef. Feel free to select between ground turkey, chicken, or chop-up turkey or chicken thighs according to your preference. You can also season them with some creole seasoning before cooking them.
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How to Adjust the Spiciness of Your Healthy Dirty Rice
Another way to customize your dirty rice is to adjust the spiciness to your taste. Some people like their dirty rice mild, while others like it hot and spicy. The main ingredient that determines the spiciness of dirty rice is cayenne pepper. Adjust the amount of cayenne pepper in the seasoning mix based on your desired level of spiciness for the dirty rice. Feel free to add more for extra heat or reduce it for a milder flavour.
After cooking your dirty rice, consider enhancing the spiciness by adding hot sauce or red pepper flakes. You can use any hot sauce, such as Tabasco, Sriracha, or Louisiana.
Conclusion
This healthy dirty rice recipe is a delicious and easy way to enjoy a Cajun classic with less guilt. It’s made with lean ground beef, chicken liver, and homemade creole seasoning. It’s gluten-free, dairy-free, and customizable to your taste and preference. You can make it in one pot in less than 30 minutes, and it’s perfect for a weeknight dinner or a potluck.
If you’re looking for a simple and satisfying dish to spice up your meals and impress your guests, try this healthy dirty rice recipe. You won’t regret it!
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