Cajun Casserole Recipe

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Cajun Casserole
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Ingredients:

Directions:

  1. Heat oil in a 12 to 14 inch frying pan over medium heat. Add your Canadian bacon and chicken, cook stirring often until browned on all sides, this takes about 6 minutes Then transfer the meat using a slotted spoon into a casserole pan (4-5 quart).
  2. Next add onion, garlic, bell peppers, and celery to hot frying pan, cook until onions are soft (about 10 minutes). Add tomatoes, tomato sauce, bay leaves, thyme, white pepper, cayenne, and parsley; cook, stirring occasionally, until sauce boils. Boil gently, uncovered for 5 minutes.
  3. Finally pour sauce over meats, stir in rice and broth. Cover and bake at 375°F oven until rice is tender to bite (about 45 minutes).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 310.21 Kcal (1299 kJ)
Calories from fat 90.84 Kcal
% Daily Value*
Total Fat 10.09g 16%
Cholesterol 88.81mg 30%
Sodium 1022.67mg 43%
Potassium 1409.25mg 30%
Total Carbs 20.09g 7%
Sugars 11.21g 45%
Dietary Fiber 5.06g 20%
Protein 37.45g 75%
Vitamin C 79.5mg 133%
Vitamin A 1mg 33%
Iron 18.5mg 103%
Calcium 71.8mg 7%
Amount Per 100 g
Calories 49.62 Kcal (208 kJ)
Calories from fat 14.53 Kcal
% Daily Value*
Total Fat 1.61g 16%
Cholesterol 14.2mg 30%
Sodium 163.57mg 43%
Potassium 225.4mg 30%
Total Carbs 3.21g 7%
Sugars 1.79g 45%
Dietary Fiber 0.81g 20%
Protein 5.99g 75%
Vitamin C 12.7mg 133%
Vitamin A 0.2mg 33%
Iron 3mg 103%
Calcium 11.5mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.2
    Points
  • 8
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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