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URL:   http://www.diabetesselfmanagement.com/recipes/meat/dirty-rice/print/

Dirty rice

Preparation time: 15 minutes
Cooking time: 45–50 minutes

1 pound ground round (ground beef)
1 medium onion, finely chopped
1 green bell pepper, finely chopped
1/2 cup finely chopped celery
2 teaspoons (or 2 cloves) minced garlic
1/2 teaspoon salt
1/8–1/4 teaspoon cayenne pepper (more or less to taste)
1/4 teaspoon ground black pepper
1/8 teaspoon paprika
1/4 teaspoon dried oregano
1 teaspoon dried parsley
1 tablespoon low-sodium Worcestershire sauce
1 cup uncooked brown rice
1 can (14 ounces) 50%-reduced-sodium, fat-free beef broth
I cup water

Brown ground round in a large, nonstick skillet. Drain off any fat. Stir in remaining ingredients. Cover and bring to a boil over high heat, reduce heat to medium and simmer 30–35 minutes, or until rice is tender; stir periodically.

Yield: 6 cups
Serving size: 1 cup

Nutrition Facts

Per Serving:
  Calories: 242
  Carbohydrate: 29 g
  Protein: 20 g
  Fat: 5 g
  Saturated fat: 2 g
  Cholesterol: 47 mg
  Sodium: 367 mg
  Fiber: 2 g
 
  Exchanges per serving: 1 1/2 starch, 1 nonstarchy vegetable, 2 lean meat
  Carbohydrate choices: 2


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