Baked Louisiana Dirty Rice and Beans

Gluten Free
Dairy Free
Health score
15%
Baked Louisiana Dirty Rice and Beans
45 min.
6
261kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • cup brown rice long-grain uncooked
  • 15 ounce beans red rinsed drained canned
  • 0.5 cup celery finely chopped
  • 2.5 cups fat-skimmed beef broth fat-free
  • teaspoons thyme sprigs fresh minced
  •  garlic clove minced
  • cup bell pepper green finely chopped
  • 0.5 cup spring onion thinly sliced
  • 0.1 teaspoon ground pepper red
  • tablespoon olive oil 
  • 0.8 cup onion red finely chopped
  • teaspoon salt 
  • 0.5 pound chicken thighs boneless skinless cut into 1/2-inch cubes

Equipment

  • frying pan
  • oven
  • dutch oven

Directions

  1. Preheat oven to 35
  2. Heat oil in a large Dutch oven over medium heat.
  3. Add bell pepper, red onion, and celery to pan; cook 4 minutes or until vegetables are tender, stirring occasionally.
  4. Add chicken; cook 3 minutes or until lightly browned. Stir in rice; cook 30 seconds.
  5. Add broth and remaining ingredients; bring to a simmer. Cover and bake at 350 for 1 hour and 15 minutes or until liquid is absorbed and rice is tender.

Nutrition Facts

Calories261kcal
Protein22.25%
Fat18.04%
Carbs59.71%

Properties

Glycemic Index
58.46
Glycemic Load
17.85
Inflammation Score
-8
Nutrition Score
17.304347909015%

Flavonoids

Apigenin
0.26mg
Luteolin
1.57mg
Isorhamnetin
1mg
Kaempferol
0.28mg
Myricetin
0.02mg
Quercetin
5.55mg

Nutrients percent of daily need

Calories:260.96kcal
13.05%
Fat:5.27g
8.11%
Saturated Fat:0.97g
6.06%
Carbohydrates:39.27g
13.09%
Net Carbohydrates:33.16g
12.06%
Sugar:3.22g
3.58%
Cholesterol:35.91mg
11.97%
Sodium:1000.71mg
43.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.63g
29.27%
Manganese:1.54mg
76.87%
Vitamin C:25.25mg
30.61%
Vitamin K:27.36µg
26.06%
Phosphorus:258.31mg
25.83%
Vitamin B6:0.51mg
25.32%
Fiber:6.11g
24.46%
Vitamin B3:4.59mg
22.95%
Magnesium:84.94mg
21.23%
Vitamin B1:0.28mg
18.59%
Selenium:11.74µg
16.77%
Potassium:518.89mg
14.83%
Copper:0.27mg
13.72%
Iron:2.33mg
12.92%
Vitamin B5:1.22mg
12.19%
Zinc:1.81mg
12.07%
Folate:42.27µg
10.57%
Vitamin B2:0.18mg
10.39%
Vitamin B12:0.43µg
7.18%
Calcium:60.21mg
6.02%
Vitamin A:272.24IU
5.44%
Vitamin E:0.6mg
3.98%
Source:My Recipes