Dirty Rice

Add more Cajun Spice Mix, a teaspoon at a time, if you enjoy spicy rice.

Yield: 10 servings (serving size: 1 cup)

Ingredients

• 4  cups  fat-free, less-sodium chicken broth
• 2  bay leaves
• 2  cups  long-grain rice
• Cooking spray
• 2  cups  chopped onion
• 1  cup  chopped celery
• 1  cup  chopped green bell pepper
• 2  tablespoons  Cajun Spice Mix
• 12  ounces  chicken and apple sausage, chopped
• 3  garlic cloves, minced
• 1/2  cup  chopped fresh parsley

Preparation

Bring broth and bay leaves to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer for 20 minutes or until liquid is absorbed. Discard bay leaves. Place rice in a large bowl.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and next 5 ingredients (through garlic); sauté 7 minutes. Add sausage mixture and parsley to rice, tossing to combine.

Nutritional Information

Calories:

216 (15% from fat)

Fat:

3.7g (sat 1g,mono 1.6g,poly 0.8g)

Protein:

8.5g

Carbohydrate:

37.4g

Fiber:

3.1g

Cholesterol:

25mg

Iron:

1.4mg

Sodium:

408mg

Calcium:

40mg