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20 minute dinner recipes

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Dirty Rice

http://www.eatingwell.com/recipes/dirty_rice.html

From EatingWell:  March/April 2008

A Louisiana favorite, our version of this spicy dish uses whole-grain Wehani rice. Long-grain brown rice also works. Traditionally made with chicken liver, which gives it a “dirty” color, we use healthy lean chicken sausage instead.

6 servings, about 1 1/3 cups each | Active Time: 30 minutes | Total Time: 1 hour 5 minutes

Ingredients

Preparation

  1. Bring rice and broth to a boil in a large saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.
  2. While the rice is standing, heat oil in a large nonstick skillet over medium heat. Add sausage and cook, stirring, until it begins to brown, about 5 minutes. Add onion, celery, green and red bell pepper and garlic and cook, stirring, until the onion is soft, about 5 minutes more. Stir in thyme, cayenne to taste and salt. Stir the sausage mixture into the rice and serve.

Nutrition

Per serving : 296 Calories; 7 g Fat; 1 g Sat; 2 g Mono; 36 mg Cholesterol; 48 g Carbohydrates; 13 g Protein; 5 g Fiber; 428 mg Sodium; 226 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat

Tips & Notes