Cajun-Style Beef and Beans

Gluten Free
Dairy Free
Health score
18%
Cajun-Style Beef and Beans
70 min.
5
477kcal

Suggestions

Ingredients

  • tablespoons cajun spice 
  • 15 ounce beans red drained and rinsed canned
  • 14.5 ounce canned tomatoes diced canned
  • pound ground beef 
  •  onion chopped
  • cups water 
  • cup rice white uncooked

Equipment

  • frying pan
  • sauce pan
  • oven
  • casserole dish

Directions

  1. Bring the rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes.
  2. Preheat an oven to 350 degrees F (175 degrees C).
  3. Heat a large skillet over medium-high heat and stir in the ground beef. Cook and stir until the beef is crumbly, evenly browned, and no longer pink.
  4. Drain and discard any excess grease.
  5. Add chopped onion to beef and cook and stir for 3 to 5 minutes. Stir in the cooked rice, beans, tomatoes, and Cajun seasoning.
  6. Pour into a casserole dish.
  7. Cover and bake in the preheated oven for 25 minutes until hot, stirring once.

Nutrition Facts

Calories477kcal
Protein20.56%
Fat36.25%
Carbs43.19%

Properties

Glycemic Index
38.64
Glycemic Load
24.24
Inflammation Score
-8
Nutrition Score
21.552174013594%

Flavonoids

Isorhamnetin
1.1mg
Kaempferol
0.14mg
Myricetin
0.01mg
Quercetin
4.47mg

Nutrients percent of daily need

Calories:477.37kcal
23.87%
Fat:19.31g
29.7%
Saturated Fat:7.19g
44.95%
Carbohydrates:51.75g
17.25%
Net Carbohydrates:43.85g
15.95%
Sugar:6.46g
7.18%
Cholesterol:64.41mg
21.47%
Sodium:396.39mg
17.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.64g
49.28%
Manganese:0.88mg
44.12%
Zinc:5.11mg
34.08%
Vitamin B12:1.94µg
32.36%
Phosphorus:317.52mg
31.75%
Fiber:7.9g
31.61%
Vitamin B6:0.63mg
31.57%
Vitamin A:1556.31IU
31.13%
Vitamin B3:6.16mg
30.79%
Selenium:20.91µg
29.87%
Iron:4.83mg
26.81%
Potassium:845.46mg
24.16%
Copper:0.46mg
22.79%
Magnesium:74.76mg
18.69%
Vitamin B2:0.29mg
17.21%
Vitamin B1:0.24mg
15.74%
Vitamin E:2.28mg
15.18%
Vitamin B5:1.27mg
12.67%
Vitamin C:9.9mg
12%
Folate:47.66µg
11.92%
Vitamin K:11.85µg
11.29%
Calcium:93.62mg
9.36%
Source:Allrecipes