Mock Cajun Dirty "Rice"

Saturday, October 27, 2012

This is a dish that I grew up with and that I love. My father grew up in a small town in Texas near the border closest to Louisiana so he was influenced by Cajun cooking. Not to mention we spent most of my growing up years living in both Louisiana and Texas so dirty rice and gumbo were commonly seen on our kitchen table. There are several different ways to make dirty rice. Everyone seems to have their own special recipe. You could use ground beef or sausage, but I chose to use Jimmy Dean turkey sausage so that I could have this as a side dish and still have part of a lean left over. Plus I think the sausage has more flavor. It is also common to use chicken livers and gizzards when making this, which would sweat into the white rice and cause it to turn brown, hence the name dirty rice :) I do not like liver or gizzards so you won't find any in my dirty rice. Because we can't have rice on the Medifast plan, I decided to use grated cauliflower in place of it and it worked really well. Honestly, you really won't miss the rice. I served this with 4.6 oz of shrimp that was marinated in 2 tbsp of Newman's Own Lighten Up Sun dried Tomato Dressing and then grilled. Delicious! Enjoy!



Mock Cajun Dirty "Rice"

Ingredients:
1/2 cup green peppers, chopped (1 Green)
1/4 cup celery, chopped (1/2 Green)
1/4 cup onion, chopped (4 Condiments)
2 tbsp light butter (2 Healthy fats)
1/2 cup chicken broth (1/2 Condiment)
1/2 tsp garlic powder (1 Condiment)
1 tsp Cajun seasoning -I used McCormick (2 Condiments)
1/4 tsp red pepper sauce
1/8 tsp black pepper (1/4 Condiment)
1/4 tsp salt - optional if you are watching your salt intake (1 Condiment)
2 cups Jimmy Dean Turkey Sausage Crumbles, heated according to package (1 Lean)
3 and 3/4 cups cooked cauliflower, grated (7 1/2 Greens)

Directions:
In a large skillet, heat butter in a skillet over medium high heat until butter is melted. Add green pepper, celery and onion and cook until vegetables are tender and onion is translucent.

Add chicken broth, garlic powder, Cajun seasoning, pepper and hot pepper sauce. Stir in cauliflower rice and sausage crumbles. Heat thoroughly, stirring constantly.


3 servings with 1/3 Lean, 3 Greens, 3 Condiments and 2/3 Healthy Fat per serving


You still need 2/3 of a Lean. Some examples are:

No examples from the Lean Category because it doesn't require a Healthy Fat

Leaner Category: 4 oz of chicken breast (No Healthy Fat required because you have 2/3 Healthy Fat from the butter)

Leanest Category: 4.6 oz tilapia, shrimp, 99% lean ground turkey, 1 cup 1% cottage cheese or 1 1/3 cup egg beaters (1 more Healthy Fat required)




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