Diabetic Cooking

Sides

Dirty rice

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

  • 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

Directions

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, Carbohydrates: 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.


Tami Ross is a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.