Spice up your dinner routine with this healthy and flavorful Cajun Kielbasa and Dirty Rice! Packed with lean turkey kielbasa, brown rice, and vibrant veggies, this quick one-pan meal is perfect for busy weeknights. It’s big on bold Cajun flavor without the guilt, thanks to wholesome ingredients and minimal oil. Ready in under 30 minutes, it’s a satisfying and nutritious choice for health-conscious eaters. One bite and you’ll love how comforting and delicious healthy can taste!
Ingredients
- 6 oz turkey kielbasa, sliced
- 1/2 cup brown rice, uncooked
- 1 tablespoon olive oil
- 1/2 green bell pepper, diced
- 1/2 small onion, diced
- 1 teaspoon Cajun seasoning
- 1/4 teaspoon garlic powder
- 1 1/4 cups low-sodium chicken broth
Instructions
- Rinse the uncooked brown rice under cold water and drain well.
- In a medium saucepan, heat 1 tablespoon olive oil over medium heat.
- Add the diced onion and green bell pepper to the pan. Cook for 4–5 minutes, stirring occasionally, until softened.
- Add the sliced turkey kielbasa to the pan and cook for 3–4 minutes, stirring occasionally, until lightly browned.
- Stir in the Cajun seasoning and garlic powder, mixing well to coat the vegetables and kielbasa.
- Add the rinsed brown rice to the pan and stir for 1 minute to toast the rice slightly and blend the flavors.
- Pour in the 1 1/4 cups of low-sodium chicken broth. Bring the mixture to a boil, then reduce heat to low, cover the pan, and simmer for 35–40 minutes, or until the rice is tender and the liquid is fully absorbed.
- Remove from heat and let the dish sit, covered, for 5 minutes before fluffing with a fork and serving.
Nutritional Information
Calories: 310
Protein (g): 14
Fat (g): 14
Carbohydrates (g): 31
Fiber (g): 3
Sugar (g): 2
Sodium (mg): 730
Storage Instructions
Store leftover Cajun Kielbasa and Dirty Rice in an airtight container in the refrigerator for up to 4 days. For longer storage, transfer to a freezer-safe container and freeze for up to 2 months. To maintain texture, allow the dish to cool fully before refrigerating or freezing.
Reheating Instructions
For best results, reheat in a skillet over medium heat with a splash of chicken broth or water to keep the rice moist, stirring occasionally until heated through. Alternatively, microwave in a covered microwave-safe dish for 2–3 minutes, stirring halfway through. If frozen, thaw overnight in the refrigerator before reheating.
Modifications and Add-ins
To elevate the nutrition and complement the Cajun flavors, consider adding chopped leafy greens like kale or spinach at the end of cooking for extra micronutrients. Mushrooms, zucchini, or riced cauliflower can boost fiber and volume without compromising the paleo approach. To increase protein, use a higher-protein sausage or add diced, cooked chicken breast. Make sure all additions align with paleo-compliant ingredients by avoiding legumes, dairy, and grains beyond what’s already adjusted for paleo eating.
