Crisp "Dirty" Rice

Vegetarian
Gluten Free
Dairy Free
Low Fod Map
Health score
1%
Crisp "Dirty" Rice
45 min.
6
132kcal

Suggestions

Ingredients

  • teaspoons cajun spice blend (see notes)
  • cups fat-skimmed chicken broth 
  • teaspoons salad oil 
  • servings salt 
  • cup rice long-grain white

Equipment

  • bowl
  • frying pan
  • oven
  • sieve
  • baking pan

Directions

  1. Pour rice into a fine strainer and rinse well with cool water. In a 2- to 3-quart pan over high heat, bring broth and 1 teaspoon Cajun spice blend to a boil. Stir in rice; when boil resumes, reduce heat and simmer until rice is barely tender to bite, 10 to 12 minutes.
  2. Pour into a strainer over a bowl and drain well; reserve broth for other uses or discard.
  3. Mix 1 teaspoon Cajun spice blend with rice.
  4. Rub 2 baking pans (each 10 by 15 in.) evenly with oil. Divide rice equally between pans and spread into a level layer.
  5. Bake in a 375 regular or convection oven until rice is lightly toasted and crisp to bite, 10 to 13 minutes, stirring occasionally.
  6. Let cool in pan about 10 minutes. Rice may soften when cool; if so, return to oven and stir occasionally until grains are again crisp to bite.
  7. Pour rice into a serving bowl.
  8. Add more Cajun spice blend and salt to taste.
  9. Serve, or store airtight up to 2 weeks.

Nutrition Facts

Calories132kcal
Protein9.55%
Fat12.99%
Carbs77.46%

Properties

Glycemic Index
12.7
Glycemic Load
14.86
Inflammation Score
-3
Nutrition Score
4.1213043776705%

Nutrients percent of daily need

Calories:132.26kcal
6.61%
Fat:1.88g
2.89%
Saturated Fat:0.17g
1.05%
Carbohydrates:25.22g
8.41%
Net Carbohydrates:24.59g
8.94%
Sugar:0.33g
0.37%
Cholesterol:0mg
0%
Sodium:814.74mg
35.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.11g
6.22%
Manganese:0.36mg
18.16%
Selenium:8.03µg
11.47%
Vitamin B3:1.4mg
7.02%
Vitamin A:328.36IU
6.57%
Phosphorus:54.2mg
5.42%
Vitamin B5:0.51mg
5.11%
Copper:0.1mg
5.07%
Vitamin B12:0.3µg
5.04%
Vitamin B6:0.09mg
4.3%
Iron:0.6mg
3.34%
Vitamin B2:0.06mg
3.24%
Vitamin E:0.46mg
3.08%
Potassium:96.1mg
2.75%
Zinc:0.4mg
2.64%
Magnesium:10.41mg
2.6%
Fiber:0.63g
2.53%
Vitamin B1:0.03mg
2.29%
Calcium:16.33mg
1.63%
Vitamin K:1.52µg
1.44%
Folate:4.31µg
1.08%
Source:My Recipes