If your love for spicy things knows no bounds, feel free to up the amount of Cajun seasoning in this comforting supper. Should your beef stick to the skillet along the way, add a splash of low-sodium vegetable broth and scrape up any delicious browned bits to flavor the dish.

Serves 4



  • 3/4 pound lean ground grass-fed beef
  • 4 teaspoons salt-free Cajun or Creole seasoning, divided
  • 1 cup chopped yellow onion
  • 1 cup thinly sliced celery
  • 1 red bell pepper, cored, seeded and thinly sliced)
  • 1 jalapeño pepper, seeded and finely chopped
  • 1/2 cup low-sodium vegetable broth
  • 1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
  • 1 (20-ounce) bag frozen brown rice, prepared according to package directions
  • 1/4 cup roughly chopped fresh parsley


In a large skillet, cook beef with 1 1/2 teaspoons Cajun seasoning over medium-high heat until browned, about 10 minutes. Add onion, celery, pepper, jalapeño and 1 1/2 teaspoons Cajun seasoning and cook until tender, 6 to 8 minutes. Add broth, stir to scrape up any browned bits and cook until thickened, 2 to 3 minutes. Stir in beans and cook until heated through. Meanwhile, toss warmed rice with remaining 1 teaspoon Cajun seasoning. Stir parsley into beef and bean mixture and spoon over rice.
Nutritional Info:
Per Serving: 420 calories (70 from fat), 8g total fat, 3g saturated fat, 75mg cholesterol, 120mgsodium, 51g carbohydrates, (9 g dietary fiber, 5g sugar), 32g protein.




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