How to make your own unofficial Slimming World dirty rice
Slimming World Dirty Rice is a flavourful and healthy dish inspired by traditional Cajun cuisine with a slimming twist. You can also call it Slimming World spicy rice if you like; they are basically the same thing. It is a popular recipe among those following the Slimming World weight loss program, which promotes healthy eating and portion control.
What is dirty rice?
Dirty rice is a traditional Louisiana Creole dish typically made with white rice, ground meat (usually pork or chicken), and various vegetables and seasonings.
The “dirty” in its name comes from the colour of the rice, which is achieved by cooking it with small pieces of chopped meat or other ingredients that give it a rich and savoury flavour.
As I said before, Slimming World spicy rice, or spicy rice for weight loss, would be a better term to use as it is more accurate, but whichever you prefer, I am sure you will love it!
How does dirty rice fit into weight loss plans?
As all the ingredients in dirty rice are lean or low in calories, it is usually something you can enjoy within most weight loss plans.
As far as I understand, it is syn-free dirty rice on Slimming World as none of the ingredients used has syns. Of course, do check the latest guidance yourself.
Disclaimer: Just Average Jen is not connected with any weight loss plan. Please check nutritional values and/or syns yourself.
Ingredients to use in Slimming World dirty rice or a cajun dirty rice
The main ingredients in Slimming World Dirty Rice typically include the following: you can make your own dirty rice however you choose.
Lean minced meat: Chicken or turkey are often used to keep the dish lower in fat. It is entirely up to you and your family’s preferences.
Rice: Long-grain rice or brown rice can be used.
Vegetables: Common vegetables include onions, bell peppers, celery, and garlic.
Cajun spices: A blend of spices such as paprika, cayenne pepper, thyme, and oregano adds flavour and heat.
Stock: Chicken or vegetable stock is used to cook the rice and vegetables.
Worcestershire sauce: A small amount is added to enhance the savoury flavour.
Tomato purée: It adds depth and richness to the dish.
Spring onions (sometimes known as scallions) and parsley: These are often used as garnishes for added freshness.
How to cook a Slimming World dirty rice
You could make any dirty rice Slimming World friendly by checking the ingredients are suitable and omitting any oil however this recipe is great if you prefer.
To make Slimming World Dirty Rice, you would typically start by browning the meat in a non-stick pan.
Once cooked, the meat is set aside, and the onions, peppers, celery, and garlic are sautéed until softened.
Then, the rice, Cajun spices, stock, Worcestershire sauce, and tomato purée are added to the pan.
Everything is cooked together until the rice is tender and has absorbed the flavours.
Dirty rice recipe without meat – Making dirty rice vegetarian
Adapting dirty rice to be vegetarian is a great way to enjoy this flavorful dish without the meat.
Swap the Worcestershire sauce for Henderson’s relish or soy sauce for similar flavours.
Instead of meat, you could use meat alternatives such as Quorn or beans for a great taste whilst keeping the flavours. Alternatively, add extra vegetables.
How to enjoy dirty rice
Now, why would you enjoy dirty rice? Well, this dish is known for its bold and robust flavours. Combining seasoned meat, aromatic vegetables, and spices creates a delicious and satisfying meal.
The rice absorbs all the flavours from the ingredients, resulting in a savoury and slightly spicy taste. It has a unique texture and depth of flavour that is both comforting and exciting.
Dirty rice is a versatile dish that can be enjoyed on its own as a main course or as a side dish alongside other Creole or Cajun dishes or simply salad or steamed vegetables.
It’s popular in Southern cuisine and has become a staple in many Louisiana households. So if you appreciate flavorful and hearty dishes, you might enjoy the savoury goodness of dirty rice. It is a great option for those following a weight loss plan who want to enjoy flavourful meals.
It is also a great meal to heat up for work, or perhaps you would enjoy it cold. Play around with it a little and see what you come up with.
Dirty rice recipe
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Total Time: 35 minutes
- Yield: 4 portions 1x
- Category: Main meal
- Method: Easy hob recipe
- Cuisine: American
- Diet: Low Calorie
Description
This is an easy and healthy recipe for dirty rice which is considered perfect for the Slimming World weight loss plan.
Ingredients
350g white rice
450g 5% fat beef mince
1 onion, finely chopped
1 bell pepper, finely chopped
2 celery stalks, finely chopped
3 cloves of garlic, minced
210ml beef stock
1 tablespoon Cajun seasoning (or a mixture of paprika, cayenne pepper, garlic powder, and thyme)
1 tablespoon Worcestershire sauce
Salt and pepper to taste
Chopped spring onions and parsley for garnish
Instructions
In a large skillet or frying pan, brown the ground mince over medium heat until fully cooked. Remove any excess fat.
Add the chopped onion, bell pepper, celery, and minced garlic to the skillet. Sauté until the vegetables are tender.
Pour the uncooked rice into a large pan and add the stock, Worcestershire sauce, and Cajun seasoning. Stir to combine. Cook for 20 minutes.
Reduce the heat to low, add the meat and vegetables and let the flavours simmer together for 10-15 minutes. Stir occasionally.
Taste and adjust the seasoning with salt and pepper as needed.
Serve hot, garnished with chopped spring onions and parsley.
Nutrition
- Serving Size:
- Calories: 296
- Sugar: 4.3 g
- Sodium: 1182.4 mg
- Fat: 3.8 g
- Saturated Fat: 1.8 g
- Trans Fat: 0.1 g
- Carbohydrates: 34.9 g
- Protein: 28.1 g