Cajun Sausage, Peppers, and Onions Over Brown Rice

Gluten Free
Dairy Free
Health score
44%
Cajun Sausage, Peppers, and Onions Over Brown Rice
30 min.
4
406kcal

Suggestions


Are you ready to spice up your dinner routine? Look no further than this delightful Cajun Sausage, Peppers, and Onions Over Brown Rice recipe! Bursting with flavor and vibrant colors, this dish is not only a feast for the eyes but also a wholesome meal that caters to various dietary needs, being both gluten-free and dairy-free.

In just 30 minutes, you can whip up a satisfying meal that serves four, making it perfect for family dinners or meal prep for the week ahead. The combination of precooked andouille-style chicken sausage, succulent shrimp, and a medley of fresh vegetables like zucchini and orange bell peppers creates a symphony of flavors that will transport your taste buds straight to the heart of Louisiana.

With a caloric breakdown that balances protein, fats, and carbohydrates, this dish is not only delicious but also nutritious. The low-sodium Cajun seasoning adds a kick that elevates the entire meal, while the fresh parsley on top provides a burst of freshness. Serve it over a bed of hearty brown rice, and you have a complete meal that is sure to impress.

Whether you're looking for a quick lunch, a satisfying main course, or a comforting dinner, this Cajun-inspired dish is the perfect choice. Get ready to enjoy a flavorful journey that will leave you craving more!

Ingredients

  • tablespoon cajun spice low-sodium
  • 0.5 pound precooked chicken sausage andouille-style cut into rounds
  • cups brown rice cooked
  • 0.3 cup flat-leaf parsley leaves 
  • cup chicken broth low-sodium divided
  • large onion sliced
  •  orange bell peppers sliced
  • teaspoons vegetable oil; peanut oil preferred divided
  • 0.5 pound shrimp deveined peeled
  •  zucchini cut into 1/4-inch-thick slices

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Heat wok or large skillet over medium-high heat.
  2. Add 1 teaspoon oil; cook onion 2 minutes.
  3. Add pepper; cook 2 minutes. Stir in zucchini; cook 2 minutes.
  4. Add Cajun seasoning and 1/2 cup broth; cook 2 minutes.
  5. Transfer to bowl; cover.
  6. Add 1/2 teaspoon oil to wok; cook sausage 3 minutes.
  7. Transfer to bowl; cover.
  8. Add remaining 1/2 teaspoon oil to wok; cook shrimp 3 minutes.
  9. Add remaining 1/2 cup broth, rice, vegetables, and sausage; cook until hot. Top with parsley; serve.

Nutrition Facts

Calories406kcal
Protein25.97%
Fat27.16%
Carbs46.87%

Properties

Glycemic Index
43.3
Glycemic Load
18.49
Inflammation Score
-10
Nutrition Score
27.482173932635%

Flavonoids

Apigenin
8.08mg
Luteolin
0.41mg
Isorhamnetin
1.88mg
Kaempferol
0.31mg
Myricetin
0.57mg
Quercetin
8.41mg

Nutrients percent of daily need

Calories:405.93kcal
20.3%
Fat:12.64g
19.44%
Saturated Fat:2.58g
16.15%
Carbohydrates:49.08g
16.36%
Net Carbohydrates:42.84g
15.58%
Sugar:7.51g
8.34%
Cholesterol:131.32mg
43.77%
Sodium:681.68mg
29.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.19g
54.38%
Vitamin C:102.27mg
123.97%
Manganese:1.95mg
97.27%
Vitamin A:3437.69IU
68.75%
Vitamin K:70.2µg
66.86%
Phosphorus:322.9mg
32.29%
Vitamin B6:0.64mg
32.13%
Magnesium:118.3mg
29.58%
Fiber:6.23g
24.94%
Copper:0.47mg
23.25%
Potassium:812.71mg
23.22%
Vitamin B3:4.05mg
20.23%
Folate:70.42µg
17.61%
Vitamin B1:0.25mg
16.78%
Iron:2.98mg
16.53%
Zinc:2.37mg
15.78%
Vitamin E:1.92mg
12.78%
Vitamin B2:0.21mg
12.55%
Vitamin B5:1.07mg
10.67%
Calcium:90.92mg
9.09%
Source:My Recipes