Dirty Rice Casserole
Dirty Rice Casserole is a hearty, baked variation of the classic Louisiana Creole dish, traditionally made with white rice, ground meat (often pork or beef), and a mix of finely chopped vegetables like onions, celery, and bell peppers (the 'holy trinity'). The 'dirty' name comes from the speckled appearance of the rice after absorbing the rich, dark flavors of the meat and seasonings. This casserole version often incorporates additional ingredients like cream of mushroom soup or cheese for a comforting, baked texture.
🍽️ Nutrition at a glance
This dish is typically high in carbohydrates from the rice and can be moderately high in fat and protein depending on the meat used. It provides key nutrients like iron and B vitamins from the meat, along with some fiber and vitamins from the vegetables, with a rough calorie ballpark of 350-500 calories per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 18 g |
| Carbs | 32 g |
| Fat | 20 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 850 mg |
| Iron | 3.5 mg |
| Potassium | 400 mg |
| Vitamin B12 | 1.2 mcg |
| Niacin (B3) | 5 mg |
| Zinc | 3.2 mg |
| Phosphorus | 220 mg |
| Selenium | 18 mcg |
| Choline | 65 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a staple of Cajun and Creole cuisine, showcasing the resourceful use of organ meats (like liver) in traditional recipes, which adds a deep, savory flavor. Nutritionally, the combination of protein, carbs, and vegetables makes it a balanced, one-pot meal that's both filling and flavorful.
