Cajun Beans ‘n’ Rice
Light up the tastebuds with Cajun tonight! 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.
You can use any variety of canned beans for this recipe, but red kidney beans are the most authentic.
Grocery List Cajun Beans and Rice
Cajun Beans and Rice
Produce
garlic (if needed)
1 yellow onion
1 green bell pepper
1 red bell pepper
2 stalks celery
3 kiwis (one per diner)
Canned/Dried Food
one 15 oz. can red kidney beans
one 15 oz. can diced tomatoes
low-sodium veggie broth (if needed)
brown rice (if needed)
(If need spices)
dried thyme leaves
dried oregano
paprika
white pepper
cayenne pepper
Meat/Fish/Poultry
none tonight
Chilled Foods/Dairy
plain, nonfat yogurt
Field Roast Chorizo sausage
Nutritional Value Cajun Beans and Rice
Nutritional Analysis
Cajun Red Beans and Rice
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.
