Ragin' Cajun Casserole

Gluten Free
Dairy Free
Health score
16%
Ragin' Cajun Casserole
45 min.
4
451kcal

Suggestions


Are you ready to spice up your dinner table with a dish that brings the vibrant flavors of the South right to your kitchen? Introducing the Ragin' Cajun Casserole, a delightful blend of succulent shrimp, savory smoked sausage, and aromatic vegetables, all simmered together in a rich, zesty sauce. This gluten-free and dairy-free recipe is not only a feast for the senses but also a wholesome option for those with dietary restrictions.

In just 45 minutes, you can whip up a hearty meal that serves four, making it perfect for family lunches or a cozy dinner with friends. The combination of Creole seasoning, garlic, and fresh herbs infuses each bite with a bold kick, while the tender rice absorbs all the delicious flavors, creating a comforting and satisfying dish. With a caloric breakdown that balances protein, fats, and carbohydrates, this casserole is as nutritious as it is delicious.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. So grab your frying pan and get ready to impress your loved ones with a taste of Cajun cuisine that will have everyone coming back for seconds. Let’s dive into the world of bold flavors and hearty ingredients with this Ragin' Cajun Casserole!

Ingredients

  • 14.5 ounce canned tomatoes diced with garlic, basil, and oregano canned
  • rib celery diced
  • 1.8 teaspoons creole seasoning 
  • 14 ounce chicken broth fat-free canned
  •  garlic cloves minced
  • large bell pepper green cut into thin strips
  • 0.1 teaspoon ground pepper red
  • small onion diced
  • 0.8 cup rice long-grain uncooked
  • pound shrimp deveined cooked peeled
  • ounces sausage smoked low-fat cut into 1/4-inch slices

Equipment

  • frying pan

Directions

  1. Peel shrimp, and devein, if desired; set aside.
  2. Saut smoked sausage in a large nonstick skillet over medium-high heat 3 to 4 minutes or until browned.
  3. Add onion and next 3 ingredients; saut 2 to 3 minutes.
  4. Add tomatoes and next 3 ingredients. Bring to a boil, and stir in rice; cover, reduce heat to low, and simmer 15 to 20 minutes or until liquid is absorbed. Stir in shrimp; cook 3 to 5 minutes or just until shrimp turn pink.

Nutrition Facts

Calories451kcal
Protein30.93%
Fat32.88%
Carbs36.19%

Properties

Glycemic Index
65.55
Glycemic Load
19.51
Inflammation Score
-7
Nutrition Score
20.25%

Flavonoids

Apigenin
0.01mg
Luteolin
1.94mg
Isorhamnetin
0.88mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
4.49mg

Nutrients percent of daily need

Calories:450.97kcal
22.55%
Fat:16.58g
25.51%
Saturated Fat:5.5g
34.38%
Carbohydrates:41.06g
13.69%
Net Carbohydrates:37.37g
13.59%
Sugar:6.55g
7.28%
Cholesterol:222.83mg
74.28%
Sodium:1161.63mg
50.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.09g
70.17%
Vitamin C:44.91mg
54.43%
Phosphorus:405.41mg
40.54%
Copper:0.8mg
40.13%
Manganese:0.75mg
37.57%
Potassium:900.14mg
25.72%
Vitamin B6:0.48mg
23.8%
Zinc:3.52mg
23.44%
Selenium:15.85µg
22.64%
Vitamin B3:4.5mg
22.52%
Magnesium:84.39mg
21.1%
Vitamin B1:0.29mg
19.55%
Iron:3.18mg
17.69%
Vitamin B12:1.05µg
17.58%
Vitamin A:764.35IU
15.29%
Fiber:3.69g
14.75%
Calcium:137.49mg
13.75%
Vitamin B2:0.21mg
12.6%
Vitamin E:1.76mg
11.73%
Vitamin B5:1.08mg
10.78%
Vitamin K:9.44µg
8.99%
Folate:27.95µg
6.99%
Vitamin D:0.62µg
4.16%
Source:My Recipes