Cajun beef and rice

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Course: Supper
Prep Time: 8 minutes
Cook Time: 20 minutes
Total Time: 28 minutes
Servings: 2 people
Calories: 686kcal

Ingredients

Cajun Beef

  • 250 g lean ground beef (5-10% fat)
  • 1 cup brown rice
  • 1 small onion finely chopped
  • 1 small green bell pepper diced
  • 1 small red bell pepper diced
  • 2 garlic cloves minced
  • 1 celery stalk finely chopped
  • 400 g diced tomatoes (no added sugar)
  • 1 cup low-sodium beef broth
  • 1 tbsp olive oil
  • 1 tbsp Cajun seasoning (adjust to taste)
  • 1/2 tsp dried thyme
  • salt to taste
  • ground pepper to taste
  • Fresh parsley for garnish (optional)

Instructions

  • Cook the brown rice according to the package instructions. Set it aside when it's done.
  • In a large skillet, heat the olive oil over medium heat.
  • Add the lean ground beef to the skillet and cook until it's browned and cooked through. Break up the beef into small pieces as it cooks. Once cooked, transfer the beef to a plate and set it aside.
  • In the same skillet, add the chopped onion, garlic, and celery. Sauté for 2-3 minutes until the vegetables start to soften.
  • Add the diced green and red bell peppers to the skillet. Cook for an additional 3-4 minutes until the peppers begin to soften.
  • Return the cooked beef to the skillet and mix it with the vegetables.
  • Stir in the Cajun seasoning, dried thyme, salt, and pepper. Adjust the Cajun seasoning to your taste preferences, as it can be spicy.
  • Add the canned diced tomatoes (including their juices) to the skillet. Stir well to combine.
  • Pour in the low-sodium beef broth and bring the mixture to a simmer. Reduce the heat to low, cover the skillet, and let it simmer for about 10-15 minutes, allowing the flavors to meld.
  • Serve the Cajun beef mixture over cooked brown rice.
  • Garnish with fresh parsley if desired.
    This recipe provides a flavorful and satisfying meal for diabetics, with lean protein from the beef and the goodness of brown rice. As always, manage portion sizes to fit your dietary needs, and consult with a healthcare professional for personalized dietary guidance.
Nutrition Facts
Cajun beef and rice
Serving Size
 
1 Serving
Amount per Serving
Calories
686
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
5
g
31
%
Trans Fat
 
0.4
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
9
g
Cholesterol
 
78
mg
26
%
Sodium
 
348
mg
15
%
Potassium
 
1625
mg
46
%
Carbohydrates
 
95
g
32
%
Fiber
 
9
g
38
%
Sugar
 
9
g
10
%
Protein
 
40
g
80
%
Vitamin A
 
3298
IU
66
%
Vitamin C
 
99
mg
120
%
Calcium
 
140
mg
14
%
Iron
 
8
mg
44
%
* Percent Daily Values are based on a 2000 calorie diet.

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