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Cajun Beef & Rice

TOTAL TIME: Prep/Total Time: 30 min. YIELD: 4 servings.
Cajun rice from a restaurant or box can have a lot of sodium and fat. Here’s a hearty, healthy way to trim it down. —Raquel Haggard, Edmond, Oklahoma

Ingredients

  • 1 pound lean ground beef (90% lean)
  • 3 celery ribs, chopped
  • 1 small green pepper, chopped
  • 1 small sweet red pepper, chopped
  • 1/4 cup chopped onion
  • 2 cups water
  • 1 cup instant brown rice
  • 1 tablespoon minced fresh parsley
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons reduced-sodium beef bouillon granules
  • 1 teaspoon Cajun seasoning
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon pepper
  • 1/8 teaspoon garlic powder

Directions

  • 1. In a large skillet, cook beef, celery, green and red peppers, and onion over medium heat until beef is no longer pink, 8-10 minutes; crumble beef; drain.
  • 2. Stir in remaining ingredients. Bring to a boil. Reduce heat; simmer, covered, until rice is tender, 12-15 minutes.

Nutrition Facts

1-1/2 cups: 291 calories, 10g fat (4g saturated fat), 71mg cholesterol, 422mg sodium, 23g carbohydrate (3g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable.

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