Dirty Rice Lightened Up
Transform a southern classic with this recipe for "Dirty Rice Lightened Up," a healthy twist on the beloved Creole dish. Made with lean ground turkey, hearty vegetables, and nutrient-packed cauliflower rice, this dish is big on flavor but light on calories. Perfectly seasoned with paprika, thyme, oregano, and just a touch of optional cayenne for a subtle kick, the recipe delivers all of the bold, savory taste you love without the guilt. Ready in just 40 minutes, this one-pan meal is low-carb, gluten-free, and packed with protein, making it an ideal option for busy weeknights or meal prepping. Garnished with fresh parsley and green onions, it’s as vibrant as it is satisfying.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground turkey
- 1 medium yellow onion, finely diced
- 2 stalks celery, finely diced
- 1 medium green bell pepper, finely diced
- 3 cloves garlic, minced
- 3 cups cooked cauliflower rice
- 1 cup low-sodium chicken broth
- 1 teaspoon paprika
- 0.25 teaspoon cayenne pepper (optional)
- 0.5 teaspoon dried thyme
- 0.5 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 2 stalks green onions, thinly sliced
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the ground turkey and cook until browned and fully cooked, breaking it into crumbles with a spatula, about 5-7 minutes.
Remove the cooked turkey from the skillet and set aside. In the same skillet, add the onion, celery, and green bell pepper. Cook for 5-6 minutes, stirring frequently, until the vegetables are softened.
Stir in the garlic and cook for 1 minute until fragrant.
Return the cooked turkey to the skillet, along with the cooked cauliflower rice.
Pour in the chicken broth, and stir in the paprika, cayenne pepper (if using), thyme, oregano, ground black pepper, and salt.
Reduce the heat to low and let simmer for 5 minutes, allowing the flavors to meld and the excess liquid to evaporate.
Remove the skillet from the heat and stir in the green onions and parsley.
Serve warm and enjoy this lightened-up take on Dirty Rice!
Nutrition Facts
Calories |
294 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.7 g | 19% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 93 mg | 31% | |
| Sodium | 409 mg | 18% | |
| Total Carbohydrate | 12.8 g | 5% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 5.0 g | ||
| Protein | 33.3 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 84 mg | 6% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 921 mg | 20% | |
*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.
