Baked Louisiana Dirty Rice and Beans

This spicy casserole, an old New Orleans favorite, traditionally features chicken livers and gizzards. This version substitutes juicy chicken thighs. Brown rice adds a nutty, earthy taste.

Yield: 6 servings (serving size: about 1 cup)

Ingredients

• 1  tablespoon  olive oil
• 1  cup  finely chopped green bell pepper
• 3/4  cup  finely chopped red onion
• 1/2  cup  finely chopped celery
• 1/2  pound  skinless, boneless chicken thighs, cut into 1/2-inch cubes
• 1  cup  uncooked long-grain brown rice
• 2 1/2  cups  fat-free, less-sodium chicken broth
• 1/2  cup  thinly sliced green onions
• 2  teaspoons  minced fresh thyme
• 1  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper
• 1/8  to 1/4 teaspoon ground red pepper
• 2  garlic cloves, minced
• 1  (15-ounce) can red kidney beans, rinsed and drained

Preparation

Preheat oven to 350°.

Heat oil in a large Dutch oven over medium heat. Add bell pepper, red onion, and celery to pan; cook 4 minutes or until vegetables are tender, stirring occasionally. Add chicken; cook 3 minutes or until lightly browned. Stir in rice; cook 30 seconds. Add broth and remaining ingredients; bring to a simmer. Cover and bake at 350° for 1 hour and 15 minutes or until liquid is absorbed and rice is tender.

Nutritional Information

Calories:

250 (22% from fat)

Fat:

6.2g (sat 1.3g,mono 3g,poly 1.3g)

Protein:

13.5g

Carbohydrate:

34.9g

Fiber:

4.8g

Cholesterol:

25mg

Iron:

1.7mg

Sodium:

741mg

Calcium:

42mg