FoodRef · Recipe
Dirty Rice
0 approve · 5 caution · 6 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The verdicts
Disapprove (6)
- Vegan1.0
- Carnivore3.5
- Paleo3.8
- Keto2.5
- Low-FODMAP2.5
- Whole302.8
Caution (5)
- DASH4.2
- Mediterranean4.0
- Zone5.5
- Anti-Inflammatory4.2
- GLP-15.0
Approve (0)
None in this range
Ingredients
- ¾ cup long-grain rice
- 1 ½ cups turkey or chicken stock, or water
- 2 ½ teaspoons Creole seasoning (see Tip), plus more to taste
- 1 teaspoon unsalted or salted butter
- ¼ pound chicken livers
- ½ pound ground beef (85 percent lean)
- ½ pound ground pork
- 2 tablespoons hot sauce
- Kosher salt (Diamond Crystal)
- 4 teaspoons canola, vegetable or extra-virgin olive oil
- 1 small yellow onion, finely chopped
- 1 small green bell pepper, finely chopped
- 2 celery stalks, thinly sliced
- 4 garlic cloves, minced
- 1 teaspoon Worcestershire sauce
- ½ cup thinly sliced scallion greens
- ¼ cup finely chopped flat-leaf parsley
Instructions
- Rinse the rice in a strainer under cold water until the water runs clear. Heat the stock in a medium saucepan over high until boiling. Stir in the rice and 1 ½ teaspoons Creole seasoning, then reduce heat to low to maintain a simmer. Cover the saucepan and cook until the water has evaporated and the rice no longer has any bite, 12 to 15 minutes. If the water evaporates before the rice is done (bite into a grain to see if it's fully cooked), add ¼ cup water, cover and continue cooking. Once the rice is ready, stir in the butter and set aside while preparing the rest of the dirty rice.
- Finely chop the chicken livers. Transfer to a large bowl and add the beef, pork, 1 tablespoon hot sauce, 1 teaspoon Creole seasoning and ½ teaspoon salt. Stir to combine.
- Heat 3 teaspoons oil in a large skillet over medium-high until it shimmers. Add the meat and cook, stirring to break it up, until all of the meat is evenly browned, about 5 minutes. Remove from the heat and transfer the meat to a plate using a slotted spoon. Discard all but 2 teaspoons fat from the skillet.
- Add the remaining teaspoon oil to the skillet and heat over medium until the oil shimmers. Add the onion and cook, stirring occasionally, until translucent, about 7 minutes. Add the bell pepper and celery, and cook until softened, about 7 minutes more. Stir in the garlic and cook, stirring often, until fragrant, about 2 minutes.
- Stir in the Worcestershire sauce, remaining tablespoon hot sauce and ½ teaspoon salt. Return the meat to the skillet and add the cooked rice. Stir until combined and heated through. Taste and add more salt, Creole seasoning or hot sauce as desired. Stir in the scallion greens and parsley, and serve warm.
Diet-by-diet
High sodium from Creole seasoning, hot sauce, Worcestershire, and added salt, plus saturated fat from ground beef and pork, push this below DASH targets despite the vegetable trinity.
Includes vegetables, herbs, and some olive oil option, but the dish leans heavily on red meat and refined-ish white rice rather than fish, legumes, or whole grains.
Contains chicken livers, ground beef, ground pork, butter, and meat stock — fundamentally non-vegan.
Has meat and organ meat (livers), which fits carnivore well, but rice, onion, pepper, celery, garlic, and herbs are all disallowed plant foods.
Meat, livers, and vegetables are paleo-friendly, but white rice, Worcestershire sauce (often contains soy/sugar), and seed oils are off-plan.
Three-quarters of a cup of long-grain rice plus Worcestershire and hot sauce push carbs well above keto limits, even though the meat and fat content is high.
Onion and garlic are high-FODMAP triggers used generously, and celery in quantity is also problematic, making this poorly suited.
White rice, butter, Worcestershire sauce, hot sauce (often with preservatives), and likely non-compliant canola/vegetable oil all violate Whole30 rules.
Roughly balances protein from meats with carbs from rice and vegetables, but ratios skew carb- and fat-heavy versus Zone's 40/30/30 target.
Vegetables, garlic, and parsley add some anti-inflammatory value, but ground pork, beef, refined rice, and refined seed oil options work against the goal.
Moderate protein from mixed meats helps satiety, but high fat, refined white rice, and small fiber content make portion control important for GLP-1 users.