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Cajun-Style Beef and Beans


Bake Time 25 to 30 minutes

Prep Time 35 minutes (includes time for cooking rice)

Stand Time 5 minutes

Yield

Makes 6 servings

Ingredients

1 pound 95% lean ground beef
3/4 cup chopped onion
2-1/2 cups cooked brown rice
1 can (about 15 ounces) kidney beans, rinsed and drained
1 can (about 14 ounces) stewed tomatoes
2 tablespoons Cajun seasoning
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese

Preparation

  1. Preheat oven to 350°F. Brown beef in large skillet over medium-high heat 6 to 8 minutes, stirring to break meat. Drain fat.
  2. Combine beef mixture, cooked rice, kidney beans, tomatoes and Cajun seasoning in 2- to 2-1/2-quart casserole. Bake, covered, 25 to 30 minutes, stirring once during baking. Remove from oven; sprinkle with cheese. Let stand, covered, 5 minutes before serving.

Nutritional Information

Serving Size: 1-1/2 cups beef and beans
Fiber 8 g
Carbohydrate 39 g
Cholesterol 54 mg
Saturated Fat 4 g
Total Fat 9 g
Calories from Fat 23 %
Calories 344
Protein 27 g
Sodium 642 mg

Dietary Exchange

Meat 2-1/2
Vegetable 2
Starch 2

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