Low Fat Classic Cajun Boudin
Discover the bold flavors of the bayou with this Low Fat Classic Cajun Boudin, a lighter take on the Louisiana classic. This recipe swaps traditional white rice for nutty brown rice and employs lean pork shoulder and chicken livers to create a high-protein, low-fat version of the beloved boudin sausage. Packed with aromatic Cajun staples like bell pepper, celery, and onion, along with a flavorful mix of cayenne, thyme, and paprika, this dish delivers all the spice and heartiness you crave without the guilt. Whether stuffed into casings for an authentic presentation or formed into patties for a casual twist, this versatile recipe is perfect for family dinners or entertaining. Made with wholesome ingredients and easy-to-follow steps, it’s a healthy nod to Southern comfort food that’s sure to become a favorite.
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Recipe Information
Ingredients
- 1 cup brown rice
- 0.5 pound lean pork shoulder
- 0.25 pound chicken liver
- 1 medium onion
- 2 stalks celery
- 1 medium green bell pepper
- 4 cloves garlic
- 1 teaspoon salt
- 0.5 teaspoon cayenne pepper
- 1 teaspoon paprika
- 0.5 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 2 bay leaves
- 2 tablespoons parsley
- 3 stalks green onions
- 6 feet casing (optional for stuffing)
- 4 cups water or low-sodium chicken broth
Instructions
Rinse the brown rice under cold water and set aside.
Cut the pork shoulder and chicken livers into small chunks.
Chop the onion, celery, and bell pepper into small pieces.
In a large pot, combine the pork shoulder, chicken livers, onion, celery, bell pepper, garlic cloves (left whole), bay leaves, salt, cayenne pepper, paprika, thyme, and black pepper.
Add 4 cups of water or low-sodium chicken broth to the pot. Bring to a boil over medium-high heat, then reduce to a simmer.
Cover and cook for about 1 hour, or until the meats are tender.
Remove the meats and vegetables from the pot, discarding the bay leaves. Reserve the cooking liquid.
In a food processor, pulse the cooked meats and vegetables until they achieve a fine texture. Do not over-process; the mixture should have some texture.
Return the processed meat mixture to the pot. Add the rinsed brown rice and 2 cups of the reserved cooking liquid (add more if necessary to cover the rice).
Bring to a boil, then lower the heat to a simmer, cover, and cook for about 45 minutes, stirring occasionally, until the rice is tender and the mixture has a thick consistency.
Stir in the chopped parsley and finely sliced green onions.
If you wish to stuff the mixture into casings, wash them thoroughly and use a sausage stuffer to fill. Otherwise, shape the mixture into logs or patties.
Serve immediately or refrigerate and reheat as needed.
Nutrition Facts
Calories |
1273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.4 g | 86% | |
| Saturated Fat | 23.3 g | 116% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 577 mg | 192% | |
| Sodium | 4492 mg | 195% | |
| Total Carbohydrate | 84.3 g | 31% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 15.4 g | ||
| Protein | 86.6 g | 173% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 239 mg | 18% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 2038 mg | 43% | |
*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.
