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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
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Easy	Intermediate	Difficult

Heart Healthy Dirty Rice

Source: dLife

This recipe gives one of Louisiana's best known dishes an extreme heart healthy makeover by using brown rice, vegetables and Cajun seasoning.

Rating:
Prep Time:	5 minutes
Cook Time:	25 minutes
Difficulty:	Easy

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	283.3

Total Carbs	27.1 g

Dietary Fiber	6.3 g

Sugars	1.2 g

Total Fat	5.9 g

Saturated Fat	1.6 g

Unsaturated Fat	0.8 g

Potassium	542.9 mg

Protein	32.9 g

Sodium	605.5 mg

Dietary Exchanges 5.9 Fat, 1.8 Vegetables, 2.4 Meat, 1.3 Other Carbs, 1.1 Starch, 0.2 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 lb extra lean ground beef (5% fat) 0.3333
0.3333 cup fresh chopped onion 0.3333
0.3333 cup fresh chopped celery 0.3333
0.3333 cup chopped red bell peppers 32.0
32 oz Greens, turnip, frozen, chpd/dices, 10oz package 1.5
1 1/2 cup fat free unsalted beef broth 1.0
1 cup Rice, brown, whole grain, instant 2.0
2 tbsp Vegetarian Meat, bacon bits 1.0
1 tbsp cajun seasoning

Directions

Cook the beef over medium high heat in a large, deep pan until no longer pink, about 7-8 minutes. Stir often to crumble beef. Place in strainer and rinse under hot water to remove extra grease and fat, drain well.
Carefully wipe pan with a paper towel to remove excess grease and place beef back in pan.
Place pot back over medium high heat, stir in onion, bell pepper, and celery blend cooking until tender, about 3-4 minutes, stirring often.
Add in all of the remaining ingredients and bring to a simmer, stirring often.
Lower heat, cover, and simmer until rice is tender and liquid is absorbed, about 10 minutes.