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Cajun Beef & Rice

Cajun Beef & Rice

Cajun rice from a dining establishment or box can have a great deal of salt and fat. Here’s a hearty, healthy method to cut it down.– Raquel Haggard, Edmond, Oklahoma.

Components

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

Instructions

  • In a large skillet, cook beef, celery, green and red peppers, and onion over medium heat until beef is no longer pink, breaking up beef into crumbles, 8-10 minutes; drain.
  • Stir in staying active ingredients.
Nutrition Realities

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

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