If your love for spicy things knows no bounds, feel free to up the amount of Cajun seasoning in this comforting supper. Should your beef stick to the skillet along the way, add a splash of low-sodium vegetable broth and scrape up any delicious browned bits to flavor the dish.
4 teaspoons salt-free Cajun or Creole seasoning, divided
1/2 large yellow onion, chopped
1 stalk celery, thinly sliced
1 red bell pepper, thinly sliced
1 jalapeño pepper, seeded and finely chopped
1/2 cup low-sodium vegetable broth
1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
1 (20-ounce) bag frozen brown rice, prepared according to package directions
1/4 cup roughly chopped fresh parsley
In a large skillet, cook beef with 1 1/2 teaspoons of the Cajun seasoning over medium-high heat until browned, about 10 minutes. Add onion, celery, pepper, jalapeño and 1 1/2 teaspoons of the Cajun seasoning and cook until tender, 6 to 8 minutes. Add broth, stir to scrape up any browned bits and cook until thickened, 2 to 3 minutes. Stir in beans and cook until heated through. Meanwhile, toss warmed rice with remaining 1 teaspoon Cajun seasoning. Stir parsley into beef and bean mixture and spoon over rice.
Per Serving:420 calories (70 from fat), 8g total fat, 3g saturated fat, 75mg cholesterol, 120mg sodium, 51g carbohydrates, (9 g dietary fiber, 5g sugar), 32g protein.
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