Wild Cajun Dirty Rice

About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Total Time 35 minutes


Wild Cajun Dirty Rice


Wild Cajun Dirty Rice
Ingredients for 5 servings

  • 2 cups uncooked wild rice
  • 2 slices center cut bacon, chopped
    • OMIT if vegan and replace with  1 tablespoon olive oil
  • 1 lb 95% lean ground turkey (or veggie ground)
  • 1/2 lb lean spicy ground sausage (or diced sausage if ground is unavailable)
    • for vegans, use spicy soy chorizo
  • 1/2 medium yellow onion, diced
  • 2 tablespoons fresh garlic, minced
  • 2 celery stalks, diced
  • 1 green bell pepper, diced
  • 2 tablespoons The Fit Cook Land seasoning
    • SUBSTITUTE: 1 tablespoon dried thyme + 2 teaspoons dried oregano
  • 2 teaspoons dried thyme
  • 2 teaspoons smoked paprika
  • 1/2 teaspoon cayenne
  • 1/4 cup oat flour (or flour of your choice)
  • 2 cups no salt added chicken stock
  • 2 bay  leaves
  • generous pinch of sea salt &  pepper
  • 1/3 cup fresh parsley, finely chopped
  •  Garnish
    • fresh parsley
  1. Cook wild rice according to the instructions given and set aside.  Pro-tip: Instead of cooking the rice using water, use no salt added chicken or veggie broth.
  2. Set a large skillet on medium high heat.  Once hot, add bacon and cook for 2 – 3 minutes until fragrant and there is grease in the skillet.
  3. Add the ground turkey and sausage and chop it up as it cooks in the skillet.  Once all the meat has browned, about 6 – 8 minutes, then add in the spices and flour.  Chop and mix it up for an additional 2 – 3 minutes.  Do NOT worry if some of it begins sticking to the bottom of the skillet – just make sure it is not burning.
  4. Once well mixed and fragrant, reduce the heat to LOW and pour in the broth.  Bring the meat to a gentle simmer, add the bay leaves, then cover and cook for 15 minutes.
  5. After 15 minutes, fold in the rice and the parsley.  Mix and cover and cook for an additional 8 – 10 minutes.  If there is a lot of liquid, remove the liquid and allow it to cook uncovered so some of the liquid can evaporate.
  6. Remove from the heat, then garnish and serve!
    Wild Cajun Dirty Rice
    Wild Cajun Dirty Rice

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