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Healthnotes Index:

Kickin' Cajun Dirty Rice

Kickin' Cajun Dirty Rice: Main Image

Quick Facts

Servings: 4

Ingredients

  • 1 pound ground beef (75% to 80% lean)
  • 1 medium green bell pepper, chopped
  • 1 package (6 to 8 ounces) Cajun-style dirty rice mix
  • Water, as needed
  • 1 can (14-1/2 ounces) diced tomatoes, drained

Directions

  • Brown ground beef with bell pepper in large nonstick skillet over medium heat 8 to 10 minutes or until beef is not pink, breaking up into 3/4-inch crumbles. Pour off drippings.
  • Stir in rice mix and water amount indicated in package directions, omitting oil or margarine; bring to a boil. Reduce heat; cover and cook according to time indicated in package directions or until rice is tender.
  • Stir in tomatoes. Cook until heated through, stirring occasionally.
Recipe courtesy of the National Cattleman’s Beef Association

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source of fiber and iron.

Nutrition Facts

Calories 464
  Calories from Fat 218 (47%)
(36%)Total Fat 24g
(47%)Saturated Fat 9g
Polyunsaturated Fat 1g
Monounsaturated Fat 10g
(28%)Cholesterol 85mg
(37%)Sodium 880mg
(15%)Potassium 535mg
Total Carbohydrate 37g
(10%)Dietary Fiber 2g
Sugars 3g
Sugar Alcohols 0g
(49%)Protein 24g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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