Cajun, Comfort Foods, Contains Meat, Dairy-free, Gluten Free, Paleo, Southern

Low Fat, Starch Free Dirty Rice

Dirty Rice is one of my husband’s favorite cajun dishes. A spicy comforting dish of seasoned rice and meat. I am currently adhering to a low fat diet and have successfully lost 60 pounds thus far, so my challenge is coming up with ideas that fit my diet but will please my whole family.  On my food list I am allowed super lean bison meat and cauliflower as well and so I thought, “Dirty Rice!” Well, Dirty Cauliflower Rice anyway. I frequently substitute cauliflower for rice in many traditional recipes, like stuffed peppers. Cauliflower is a low carbohydrate option at just 10.6 carbohydrates per two cup serving. It is also an excellent substitute for rice or potatoes, or chicken for vegan versions of chicken dishes! Talk about your versatile vegetable!

Start by roasting your cauliflower florets. Preheat your oven to 400ºF and line a baking sheet with parchment paper. Wash and cut up the head of fresh cauliflower into florets and space them evenly on the sheet. Roast them for about 25 minutes until they are tender and moderately browned.

Low Fat, Starch Free Dirty Rice -   Low Fat, Starch Free Dirty Rice -

Low Fat, Starch Free Dirty Rice - EatinWithYiaYia.comWhile the cauliflower is roasting I browned my onions, garlic and ground Bison. I start with the onions and garlic and a pinch of Himalayan Pink Salt to help sweat them a little. Keep a close watch to ensure they do not burn. Once they are tender and beginning to brown, I add the ground Bison and cook it through. Drain off any excess fats from the meat and set the skillet on low until the cauliflower rice is ready.

Low Fat, Starch Free Dirty Rice - EatinWithYiaYia.comRicing the cauliflower is easy when you use a food processor. Once the cauliflower was done, I scooped all of it into my Ninja and gave it a few pulses to break it down. Not too much we are ricing, not pureeing into mashed cauliflower! You can even use cauliflower pureed in a processor to thicken soups without adding starch or too many carbs, this method is so easy and saves time cranking a vegetable ricer!

Low Fat, Starch Free Dirty Rice - EatinWithYiaYia.comOnce your rice is ready, scoop it all out of the processor bowl into your pan of ground meat, onions and garlic. Now it is time to dirty it up!! Season the pile generously with Cracked Black Pepper, Onion Powder, Garlic Powder, Cumin, Poultry Seasoning, Kirkland’s Organic No Salt Seasoning, some dried Parsley and a little more Pink Salt! Thoroughly mix the whole thing together to completely blend the meat with the “rice” and seasonings. Adjust your salt as needed. Serve it garnished with Smoked Paprika! Once the folks at your table stir up their bowl it is SO good!

Low Fat, Starch Free Dirty Rice -

  • 1 lb Ground Bison (Buffalo)
  • 1 head Cauliflower, washed and cut into florets
  • 1 med Red Onion, diced
  • 5-6 Cloves Garlic, sliced
  • Himalayan Pink Salt
  • Cracked Black Pepper
  • Onion Powder
  • Garlic Powder
  • Cumin
  • Poultry Seasoning
  • Kirkland’s Organic No Salt Seasoning
  • Dried Parsley Flakes
  • Smoked Paprika
  1. Preheat the oven to 400º F and line a baking sheet with parchment paper. Arrange florets on parchment so that they are evenly spaced. Bake in the oven for 25 minutes until tender and moderately browned.
  2. In a large ceramic saute pan (that requires no fats) saute diced onions and sliced garlic until tender and ad ground buffalo meat and brown thoroughly.
  3. Rice the cauliflower either with a vegetable ricer or a food processor.
  4. Stir the “rice” into the ground beef and onion/garlic mixture and season generously with Pink Salt, ground black pepper, onion powder, garlic powder, cumin, poultry seasoning, Kirkland’s no salt seasoning, and dried Parsley Flakes and mix thoroughly.
  5. Garnish with smoked Paprika to serve.


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