Cajun Casserole Recipe

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Ingredients:

Serving

1 tbsp canola oil
1/2 lb canadian bacon, diced
1 1/2 lbs skinless chicken breasts , cut into bite size chucks
1 large onion, chopped
3 garlic cloves, minced
2 large green bell peppers, seeded and chopped
1 cup chopped celery
6 large tomatoes, chopped
15 oz no-salt-added tomato sauce
2 bay leaves, crumbled
1 tsp dry thyme leaves
2 tsp white pepper
1/4-1 tsp cayenne pepper ( how hot you want it )
1/2 cup chopped parsley
1 1/2 cups long- grain rice
3 cups low sodium chicken broth

Directions:

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).
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.
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 Serving Per 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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