Cajun Red Beans and Rice

Gluten Free
Dairy Free
Health score
18%
Cajun Red Beans and Rice
45 min.
5
436kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 1.5 teaspoons cajun spice salt-free
  • 15 ounce beans red rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • ounce chicken andouille sausage links chopped
  • cups rice long-grain hot cooked
  •  garlic cloves minced
  • tablespoons olive oil 
  • ounce prechopped onion 
  • 0.5 teaspoon oregano dried
  • 0.8 teaspoon salt 
  • 0.3 cup water 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add sausage and onion mix to pan; saut 4 minutes.
  3. Add Cajun seasoning, salt, oregano, and garlic to pan; cook 1 minute, stirring constantly. Partially mash beans with a fork.
  4. Add beans, 1/4 cup water, and tomatoes to pan; bring to a boil. Reduce heat, and simmer 10 minutes or until thickened.
  5. Remove from heat; stir in pepper.
  6. Serve over rice.

Nutrition Facts

Calories436kcal
Protein14.6%
Fat32.55%
Carbs52.85%

Properties

Glycemic Index
62.6
Glycemic Load
44.87
Inflammation Score
-9
Nutrition Score
22.16956519044%

Flavonoids

Luteolin
0.28mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:435.64kcal
21.78%
Fat:15.97g
24.58%
Saturated Fat:4.01g
25.09%
Carbohydrates:58.35g
19.45%
Net Carbohydrates:50.48g
18.36%
Sugar:7.61g
8.46%
Cholesterol:29.26mg
9.75%
Sodium:956.45mg
41.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.12g
32.24%
Vitamin C:66.69mg
80.83%
Manganese:1.1mg
55.01%
Vitamin A:1910.49IU
38.21%
Fiber:7.87g
31.49%
Vitamin B6:0.54mg
26.87%
Selenium:18.22µg
26.03%
Phosphorus:237.47mg
23.75%
Vitamin B3:4.54mg
22.68%
Potassium:740.78mg
21.17%
Vitamin E:3.14mg
20.92%
Copper:0.41mg
20.36%
Vitamin B1:0.29mg
19.57%
Iron:3.25mg
18.07%
Magnesium:70.22mg
17.55%
Zinc:2.36mg
15.76%
Folate:58.62µg
14.65%
Vitamin K:15.35µg
14.62%
Vitamin B2:0.22mg
13.21%
Vitamin B5:1.25mg
12.48%
Calcium:79.3mg
7.93%
Vitamin B12:0.33µg
5.56%
Vitamin D:0.48µg
3.18%
Source:My Recipes