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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Make sure the spice blend and the sausage are gluten-free.

 

"To me, life without veal stock, pork fat, sausage, organ meat, demi-glace, or even stinky cheese is a life not worth living. " -Anthony Bourdain

The refrigerator light goes on...

In some ways this soup is just dirty rice with extra vegetable stock. There is a difference, of course: simmering the vegetables and meat for a bit in the stock brings a great Cajun flavor to the soup without being overwhelming. It is a great balance of the holy trinity - onion, celery and pepper - with the chicken and sausage.

I look for sausage that doesn't have any nitrates. This is important, as nitrates are one of the most unhealthy ingredients in our food today. You might (or might not) pay a bit more for nitrate-free sausage, but not consuming nitrates is one of the most important things you can do for your health. Google "nitrate free sausage" and you will find dozens of brands now and many of those are widely available.

You might be asking why the rice is cooked differently and in a separate pan. Cooking the rice in the same pot with your soup will make the soup cloudy. That's not a bad thing, at least from a flavor perspective - I just wanted the soup to be clear.

 
 

Dirty Rice Soup



Servings: 2 | Serving size: about 2 1/2 cups soup

Cooking time: 45 minutes

This recipe can easily be multiplied and makes great leftovers.

3 cups water
1/2 cup brown rice
1 tsp. olive oil
2 cloves garlic (minced)
2 ounces sausage (sliced into thin half rounds)
6 ounces boneless, skinless chicken thighs (cut into 1/4 inch cubes)
1 large onion (diced)
2 ribs celery (diced)
1/2 large green bell pepper (diced)
2 tsp. no salt added Cajun seasoning
1/4 tsp. salt
to taste fresh ground black pepper
3 cups no salt added vegetable stock

Dirty Rice Soup, an easy healthy recipe from Dr. Gourmet

Place the water in a small sauce pan over high heat.

When the water boils add the rice, stir, and reduce the heat to a simmer. Partially cover and cook for about 34 to 40 minutes or until the rice is done. There will be extra water in the rice.

Place the olive oil in a large sauce pan or medium sized dutch oven over medium heat.

Add the garlic and sausage and cook for about 3 minutes.

Add the chicken and increase the heat to medium high.

Cook for about 5 to 7 minutes until the chicken is browned. Stir frequently.

Add the onion and celery. Cook for about 5 to 7 minutes. Stir occasionally.

Add the green pepper and cook for about 5 minutes. Stir occasionally.  

Add the Cajun seasoning, salt, black pepper and vegetable stock. Stir and then cover. Reduce the heat to low until the rice is done.

Once the rice is done, place the cooked rice in a mesh colander and rinse thoroughly with warm water.

Add the rice to the soup, stir, and serve.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 2

.

Amount Per Serving

Calories 423 Calories from Fat 130
  % Daily Value
Total Fat 14g
    Saturated Fat 4g 20%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 100mg 33%
Sodium 599mg 25%
Total Carbohydrates 47g 16%
    Dietary Fiber 4g 16%
    Sugars 5g
Protein 27g
Vitamin A 8% Vitamin C 70%
Calcium 6% Iron 10%
Vitamin K 20mcg Potassium 609mg