Cajun Style Dirty Rice Recipe

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Ingredients:

Serving

1 1/2 lbs lean ground beef
1 large onion, diced
1 bell pepper, diced
4 stalks celery, diced
2 garlic cloves, crushed
1/4 tsp cayenne pepper
1/2 tsp garlic salt
1/2 tsp onion salt
1 cup water
1 tbsp worcestershire sauce
1/2 tsp tabasco sauce
1 (10 1/2 oz) can cream of mushroom soup
1/2 cup chopped green onion
1/2 cup minced parsley
4 cups cooked rice
1 mirliton, parboiled and diced (also called chayote squash, optional ingredient)

Directions:

Spray a large non-stick pan with vegetable oil spray.
Brown meat in pan along with diced onion, pepper, celery and garlic.
Drain fat and season with cayenne pepper, onion and garlic salt.
Add water and simmer for about 20- 30 minutes, until the vegetables are cooked down. (You may need to add a little water during the simmer time to keep from sticking.)
Add Worcestershire sauce, Tabasco sauce, cream of mushroom soup and mirliton.
Simmer for 15 minutes.
Add cooked rice, stir gently, until all rice is moistened.
Add mirliton (optional).
Top with green onion and parsley, stir lightly and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	298.59 Kcal (1250 kJ)
Calories from fat	53.8 Kcal
		% Daily Value*
Total Fat	5.98g	9%
Cholesterol	70.29mg	23%
Sodium	216.9mg	9%
Potassium	743.17mg	16%
Total Carbs	29.44g	10%
Sugars	4.37g	17%
Dietary Fiber	4.15g	17%
Protein	29.19g	58%
Vitamin C	31.2mg	52%
Vitamin A	0.5mg	16%
Iron	12.3mg	68%
Calcium	56.8mg	6%

Amount Per 100 g
Calories	79.55 Kcal (333 kJ)
Calories from fat	14.33 Kcal
		% Daily Value*
Total Fat	1.59g	9%
Cholesterol	18.73mg	23%
Sodium	57.79mg	9%
Potassium	198mg	16%
Total Carbs	7.84g	10%
Sugars	1.16g	17%
Dietary Fiber	1.11g	17%
Protein	7.78g	58%
Vitamin C	8.3mg	52%
Vitamin A	0.1mg	16%
Iron	3.3mg	68%
Calcium	15.1mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

5.7

Points
7

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
low cholesterol

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