Author:
Kevin Curry
Healthy Dirty Rice Meal Prep
Healthy Dirty Rice Meal Prep
Ingredients
Substitution
Note
Ingredients for 4 large servings:
- 24oz (1lb 8oz) raw cauliflower florets
- 24oz 90% lean ground beef
- Substitutes: fatty meat to make this recipe more ketogenic-friendly; or leaner meat to reduce calories; veggie ground
- 1 tablespoon minced garlic
- 1 green bell pepper, chopped
- 2 celery stalks, chopped
- 1 small red onion, diced
- Creole Seasonings:
- 1 1/2 tablespoons creole seasoning
- OR the following:
- 2 teaspoons paprika
- 1 tablespoon onion powder
- 2 teaspoons dried oregano
- 2 teaspoons dried thyme
- 1 teaspoon cayenne pepper
- 1 teaspoon sea salt (or to taste)
- 2 teaspoons cracked pepper
- 1 tablespoon Worcestershire
- 1 1/2 cup beef stock
- Substitute: veggies stock
- 2 bay leaves
- 3 sage leaves, fresh
- spray olive oil
Steps
Step 1
Place raw cauliflower florets in a food processor or blender and pulse blend to create rice-like chunks. Careful not to overdo it and create “quinoa-like” pieces where it is too fine. Set the cauliflower rice aside. Note: usually when I create cauliflower rice, I like to dry out of the cauliflower rice by wrapping it in a thin towel or cheesecloth and squeezing the moisture into a bowl. This prevents the final product from being watery and runny. However, since we’ll be adding broth to this recipe and lightly cooking the cauliflower, it is not needed.
Step 2
Set a nonstick pot on medium heat, spray with olive oil and add garlic and ground meat. Chop and cook until the meat is about 90% finished with only a few visible pink pieces, about 5 minutes.
Step 3
Add in the bell pepper, celery and red onion and cook for about 4 to 5 minutes.
Step 4
Add the seasonings – either Creole or individual – and season to taste with sea salt & pepper. Cook for about 1 to 2 minutes, then add in the Worcestershire, only 1 cup beef stock, bay leaves and sage. Stir, bring it to a light simmer on low heat, then cover and cook for about 15 minutes.
Step 5
Add the cauliflower rice and stir the ingredients together. If there is enough liquid in the pot after rice has been added, then cover and cook for an additional 8 to 10 minutes. If not, add the remaining stock, then cover and cook for 8 to 10 minutes.
Step 6
Season to taste with sea salt & pepper and enjoy.
Approximate macros for 1 of 4 large servings WITHOUT the maple candied carrots
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!