Wednesday: Creole Dirty Rice

Adapted from Clean Eating

Personal Note: Do you have a Cajun in your family that insists on eating Dirty Rice? Queasy about touching giblets to make an authentic version of this dish? This could be a great compromise! No giblets or other nasty animal parts, just sausage! What? Sausage has nasty animal parts? Well I live in a world where that is my one blind spot.

Plan of Attack:

1. Cook Rice

2. Boil Sausage

3. Bring all together in one pan

Ingredients for 2:

7 oz. sausage, preferably higher quality sausage

½ C. uncooked rice (or leftover cooked rice)

2 C Water

Olive oil

½ green bell pepper, chopped

½ onion, chopped

1 clove garlic, minced

1 Can black bean, rinsed and drained

1 roma tomato, chopped

1 tsp Cajun seasoning

Salt and pepper to taste

2 Tbsp fresh cilantro, minced

Instructions:

1. Cook rice according to package directions
2. In a medium sized pot bring the 2 C. water to a boil, add the sausage and continue boiling for 10 minutes. After boiled, remove from water and slice; set aside.
3. Heat a nonstick skillet to medium-high heat and add olive oil. Then add onion, garlic and green bell pepper. Cook for 5 minutes.
4. Add the tomato and black beans and continue cooking for 2 minutes.
5. Finally add the rice, sausage, Cajun seasoning and salt and pepper. Cook until heated through, about another 2 minutes.
6. Plate and sprinkle with cilantro
7. Enjoy!

Nutrition Info:

292 calories

2 g total fat (0.5g saturated)

53g carbohydrates

4g fiber

15g protein

427mg sodium

7mg cholesterol