Cajun Dirty Rice | Slimming Friendly
This Slimming World dirty rice recipe is packed with speedy veggies, can be on the table in half an hour, and is a bowlful of bold taste and comforting flavour.
Wondering why it’s called dirty rice?
The name simply comes from the dish’s appearance.
The browned meat, veggies, and spices create a bit of a ‘dirty’ look and a dark and rich colour.
It might not be the most appealing of names, but rest assured it’s totally delicious and is likely become one of your weeknight favourites!
The recipe originates from Louisiana, and though there are many different versions of it kicking about the internet, I discovered that the addition of a few secret ingredients (spoiler: a really good Cajun seasoning and Frank’s Red Hot Sauce) really give this dish an edge.
For the full ingredients list and detailed instructions, see the recipe card at the end of this post. Make sure you check out this important information first though…
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How many calories are in this slimming Cajun dirty rice recipe?
There are 461 calories in one serving of this Cajun dirty rice. As such, it’s compatible with most popular diet plans, such as Slimming World and Weight Watchers.
The average man needs to consume around 2,500 calories a day to maintain a healthy body weight.
For the average woman, it’s around 2,000 calories a day.
If you’re aiming to lose weight, you’ll want to consume less than this to ensure that you’re in a calorie deficit and help you to reach your goals!
To find out more about calories, visit the NHS website.
How many Slimming World Syns are in this recipe?
Syns are trademarked by Slimming World, and the precise and up to date values are only available to paying members.
As such, I’ve made the decision to omit the Syn values from my recipes moving forward.
Be assured though that the recipes here will always be made to be slimming friendly.
Refer to the Slimming World app to calculate the Syns, or speak with your consultant.
If you’re not already a paying member, you can find joining offers in women’s magazines throughout the year.
Notes on safely reheating this recipe
This Slimming World dirty rice recipe is a great option for cooking for dinner one evening, and then eating the leftovers the next day for lunch.
You do have to be careful when reheating rice though, as it’s notorious for causing food poisoning when not done properly.
This is because uncooked rice can contain spores of Bacillus cereus, and these can survive even when the rice has been cooked. If rice is left standing at room temperature, the spores can grow into bacteria and this can cause food poisoning.
These tips will help to keep you safe:
- As soon as the rice is cooled, put it into the fridge straightaway
- Reheat and use any leftovers within one day
- Reheat in a microwave, in a microwavable bowl with a loosely fitting lid – it should take around 4 minutes
- When reheated, check to make sure that it’s piping hot throughout
- Only reheat once
Adding your own twists to this Slimming World dirty rice
Don’t be scared to experiment a little, and use up any ingredients that you might have lurking in your fridge drawers!
This recipe would work equally well with pork mince, or even chicken livers, which is the more traditional ingredient in Cajun dirty rice.
You can also add extra veggies if you’d like.
Try different coloured peppers, carrot, sweetcorn, courgette, broccoli, or anything else that might need using up!
For serving suggestions, take a look at what to serve with dirty rice.
Searching for more slimming friendly recipe ideas?
Here at Slimming Violet, you’ll find tons of recipes to keep you feeling full and satisfied when you’re following a slimming plan. Here are a few others that you might want to try…
This slimming Thai green curry makes a great choice when you’re in the mood for an extra special fakeaway.
This authentic slimming pasta carbonara contains no cream, but is super silky and delicious.
Cajun Dirty Rice
Ingredients
- 500 grams lean minced beef 5% fat
- 250 grams rice
- 1 onion chopped
- 2 red peppers chopped
- 200 grams mushrooms cut in half
- 2 garlic cloves finely chopped
- 1 beef stock pot
- 1 chicken stock pot
- 1 tbsp cajun seasoning I recommend using Spicentice for the best flavour - use discount code SLIMMINGV20 to save 20%
- 1 tbsp Frank's Red Hot Sauce feel free to use more or less, depending on your own personal taste - but be warned, it's hot!
- 1/2 bunch spring onions chopped
- 1 bay leaf
- 1 tbsp Worcestershire sauce
- 4 rashers lean bacon visible fat removed, chopped
- Low calorie cooking spray
- Freshly ground black pepper
- Fresh parsley chopped, to garnish
Instructions
- Cook the rice according to packet instruction, with the chicken stock pot and bay leaf added to the water. Drain and set aside.
- Heat a frying pan over a medium heat, spritz with low calorie cooking spray, and add the onions and garlic. Fry until soft. Add the minced beef and the bacon, and continue to fry until browned.
- Add the beef stock pot to 200ml of boiling water, stir well, and set aside.
- Add the cajun seasoning, Worcestershire sauce, and Frank's Red Hot Sauce to the minced beef pan and stir well.
- Add the peppers, mushrooms, and stock to the pan, and stir well. Cook until the veggies are softened and the mixture has thickened, stirring regularly.
- Add the rice and the spring onions to the pan, reserving a small amount of spring onions for garnishing, and stir well. Cook for a minute or until the rice is piping hot.
- Divide the meal between 4 bowls, season with black pepper, and garnish with parsley and the remaining spring onion.
- Serve and enjoy!
Notes
Nutrition
Have you tried this Slimming World dirty rice recipe? I’d love to see it!
Be sure to use the hashtag #slimmingviolet and tag me @slimmingviolet over on Instagram.
I love to see your creations!
Oh, and before you go…
Why not pin this Slimming World dirty rice recipe so you can come back to it later?
