Cajun Beans ‘n’ Rice
Cajun flavors will rock your taste buds tonight. Cajun cuisine is really peasant food developed by the 17th century French/Canadian immigrants of Louisiana. What makes a dish “Cajun?” The vegetable trifecta of celery, peppers and onion is part of the formula. However, “Cajun” seasoning is the key. It’s generally a combination of paprika, thyme, cayenne pepper and oregano.
Grocery List: Cajun Beans 'n' Rice
Cajun Beans and Rice
Produce
garlic (if needed)
1 yellow onion
1 bunch cilantro leaves
1 Anaheim pepper
1 jalapeno pepper
1 green bell pepper
celery (if needed)
2 limes
1 orange
Canned/Dried Foods
brown rice (if needed)
one 15 ounce can red kidney beans
one 15 ounce can no-salt chunky tomato sauce
low sodium vegetable broth (if needed)
Tabasco sauce (if needed)
ground paprika (if needed)
dried thyme (if needed)
white pepper (if needed)
black pepper (if needed)
cayenne pepper (if needed)
Frozen Foods
frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
leftover red sauce (in fridge at home)
1 package six inch corn tortillas
Nutritional Value: Cajun Beans 'n' Rice
Cajun Red Beans and Rice
Nutritional Analysis
Per Serving
Calories: 550
Protein: 21 g
Carbohydrates: 94 g
94 g
Total Fat: 8 g
(Saturated Fat:) 1.5 g
Dietary Fiber: 17 g
Cholesterol: 0 mg
Sodium: 310 mg
% calories from fat: 14 %
Serving Size:
2 C. Beans n Rice with 2 T. nonfat yogurt and 3 T. low-salt salsa with 1 corn tortilla. I sectioned orange on the side.
