Creole Dirty Rice Clean Eating
Experience the vibrant flavors of Louisiana with this healthy twist on a classic Southern favorite: Creole Dirty Rice for clean eating. This wholesome recipe swaps traditional white rice for fiber-rich brown rice and uses lean ground turkey or chicken for a guilt-free protein-packed base. A medley of sautéed onions, bell peppers, celery, and garlic adds aromatic depth, while a bold seasoning blend of paprika, thyme, oregano, and cayenne brings authentic Creole spice to every bite. Enhanced with low-sodium chicken broth and just a hint of Worcestershire sauce, this dish is both flavorful and heart-smart. Finished with a sprinkle of fresh parsley and green onions, this one-pot wonder is ready in under 50 minutes and perfect for meal prep or a satisfying weeknight dinner. Discover the ultimate balance of comfort food and clean eating with this irresistible Creole Dirty Rice recipe!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water or low-sodium chicken broth
- 1 tablespoon olive oil
- 0.5 pound lean ground turkey or chicken
- 1 medium yellow onion, diced
- 1 medium green bell pepper, diced
- 2 stalks celery stalks, diced
- 4 cloves garlic cloves, minced
- 1 teaspoon paprika
- 0.5 teaspoon dried thyme
- 0.5 teaspoon dried oregano
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon cayenne pepper (adjust to taste)
- 1 teaspoon low-sodium Worcestershire sauce
- 2 tablespoons fresh parsley, chopped
- 2 stalks green onions, sliced
Instructions
Rinse the brown rice thoroughly under cold water and drain.
In a saucepan, combine the rice and water or low-sodium chicken broth. Bring to a boil, then reduce heat to low, cover, and let simmer for 30-35 minutes or until the rice is tender and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
While the rice cooks, heat olive oil in a large skillet over medium heat.
Add the ground turkey or chicken to the skillet and cook until browned, breaking it up into small pieces with a wooden spoon. Once cooked, transfer the meat to a plate and set aside.
In the same skillet, add the diced onion, green bell pepper, and celery. Cook for 5-7 minutes, stirring frequently, until the vegetables are softened.
Add the minced garlic to the skillet and cook for another 1-2 minutes until fragrant.
Stir in the paprika, dried thyme, dried oregano, ground black pepper, and cayenne pepper. Toast the spices for 30 seconds to enhance their flavor.
Return the cooked ground turkey or chicken to the skillet, then stir in the low-sodium Worcestershire sauce.
Add the cooked rice to the skillet and stir everything together until well combined and heated through.
Taste and adjust the seasoning as needed.
Remove the skillet from heat and sprinkle with fresh parsley and sliced green onions before serving.
Serve the Creole Dirty Rice warm and enjoy a flavorful, clean-eating meal!
Nutrition Facts
Calories |
850 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.3 g | 48% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 181 mg | 60% | |
| Sodium | 286 mg | 12% | |
| Total Carbohydrate | 74.4 g | 27% | |
| Dietary Fiber | 11.6 g | 41% | |
| Total Sugars | 11.4 g | ||
| Protein | 60.1 g | 120% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 1515 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
