Beef with Red Beans and Rice
Red beans and rice is a classic Cajun dish. Try this Louisiana favorite with Ground Beef.
Cook Time: 30 Minutes
Servings: 4
Ingredients: 9
Ingredients
Preparation
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Step 1
Prepare Cajun-Style Beef Sausage. Heat large nonstick pan over medium heat until hot. Add sausage mixture, onion, bell pepper and celery; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Cooking Tip:
Cajun-Style Beef Sausage: Combine 1 pound Ground Beef (93% lean or leaner), 1 tablespoon liquid smoke, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon salt, 1/2 teaspoon smoked paprika, 1/2 teaspoon ground red pepper, 1/2 teaspoon ground black pepper and 1/4 teaspoon dried thyme in large bowl, mixing lightly but thoroughly.
Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
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Step 2
Stir in 1-1/2 cups tomatoes, beans, rice, Cajun seasoning and broth. Cover and cook 5 to 6 minutes until rice is tender. Uncover and cook another 1 to 3 minutes or until desired consistency is reached. Top with remaining 1/2 cup tomatoes. Season with salt and pepper, as desired.
Nutrition Information
380 Calories
3g SAT FAT
34g PROTEIN
5 mg IRON
7.2 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 380 Calories; 72 Calories from fat; 8g Total Fat (3 g Saturated Fat; 0 g Trans Fat; 0.4 g Polyunsaturated Fat; 3.1 g Monounsaturated Fat;) 80 mg Cholesterol; 580 mg Sodium; 45 g Total Carbohydrate; 11 g Dietary Fiber; 34 g Protein; 5 mg Iron; 985 mg Potassium; 1.1 mg NE Niacin; 0.5 mg Vitamin B6; 2.6 mcg Vitamin B12; 7.2 mg Zinc; 20 mcg Selenium; 96.9 mg Choline.
This recipe is an excellent source of Dietary Fiber, Protein, Iron, Potassium, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Choline.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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