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Quick Cajun Dirty Rice
This one pot Cajun rice & beans recipe is a fantastic quick meal that my whole family loves. It's a THM crossover with sausage, but you can keep it in E territory by using ground chicken breast instead.
Serves: 8 servings
  • 1 package beef sausage, or sausage of your choice
  • *or* 1 lb. 97-99% fat free ground turkey or chicken breast, or a combination of the sausage and ground meats.
  • ½ cup diced bell pepper (I prefer the milder red or yellow)
  • ½ cup chopped onion
  • ½ cup diced celery
  • 2 cans red beans, drained & rinsed
  • 2 cups cooked brown rice
  • ¼ cup chicken broth or water
  • 1 teaspoon (or up to 1 Tablespoon if you like things spicy) Tony Chachere's Creole Seasoning- I love that it's MSG free!
  • 2 tablespoons dry parsley
  • ¼ teaspoon smoked paprika
  1. Cut sausage into rounds.
  2. In a large pot or dutch oven, brown sausage rounds, stirring and flipping.
  3. As they cook down, add ground meat if using, and brown with the sausage.
  4. While meat is browning, dice veggies. Add to pot once your meat is cooked.
  5. Sautee veggies and meat until veggies are cooked and just tender.
  6. Add beans, rice, broth and spices.
  7. Stir to combine, and heat to serving temp.
  8. Enjoy!
THM Notes: To keep this in E territory, serve your bowl without sausage, and only use the lean ground meat as your protein. I like using both meats when I cook the dish, because the sausage adds so much flavor. If you enjoy this dish with the sausage, it's a healthy crossover.
Recipe by Gwen's Nest at https://gwens-nest.com/quick-cajun-dirty-rice-recipe/