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Cajun Beef and Vegetable Stew

Lightly mashed black beans, onions, garlic and collard greens combine with Cajun flavors and to make a delicious meal in a bowl.

  • 30
    min
  • 4
    SERVINGS
  • 400
    Cal
  • 41 g
    Protein

Ingredients:

  • 1 recipe Cajun-Style Beef Sausage
  • 2 cans (15 ounces) reduced sodium black beans, rinsed, drained
  • 1 can (14 to 14.5 oz) reduced sodium beef broth
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1 tablespoon all-purpose flour
  • 2 cups thinly sliced fresh collard greens
  • Hot cooked rice
  • 4 orange wedges (optional)

Cooking:

  1. Prepare Cajun-Style Beef Sausage.  Add beans, broth, onion, garlic and flour to skillet; cook 12 to 15 minutes, stirring occasionally and mashing beans with potato masher.  Remove skillet from heat; stir in collard greens. 

    Cajun-Style Beef Sausage:  Combine 1 pound Ground beef (93% 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, 1/4 teaspoon ground black pepper and 1/4 teaspoon dried thyme leaves in large bowl, mixing lightly but thoroughly.  Heat large nonstick skillet over medium heat until hot.  Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.

    Cook's Tip: 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.

  2. Serve over rice.  Garnish with orange wedges, if desired.

    Cook's Tip: Squeeze orange wedges to add juice to stew, as desired.
404 CALORIES

0 % *

3g SAT FAT

0 % DV **

41g PROTEIN

0 % DV

6.7 mg IRON

0 % DV

6.5 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 404 Calories; 90 Calories from fat; 10g Total Fat (3 g Saturated Fat; 3 g Monounsaturated Fat;) 86 mg Cholesterol; 593 mg Sodium; 42 g Total Carbohydrate; 15 g Dietary Fiber; 41 g Protein; 6.7 mg Iron; 6.6 mg NE Niacin; 0.5 mg Vitamin B6; 2.8 mcg Vitamin B12; 6.5 mg Zinc; 22.3 mcg Selenium; 101.6 mg Choline.

This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Choline.

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