Spicy Cajun rice with sausage, shrimp, and vegetables.
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Nutrition per Serving
Ingredients
Estimated total cost: €27.02 · €6.75/serving
- 1. Nonstick cooking spray, for greasing (spray lightly for easy release)Est. price €0.01–€0.03
- 2. 1 medium golden onion, finely diced (soak in cold water for extra crispness)Est. price €0.35–€0.60
- 3. 5 cloves fresh garlic, finely chopped (crush with knife blade to release oils)Est. price €0.15–€0.25
- 4. 1 medium emerald green bell pepper, deseeded and finely diced (roast for added depth of flavor)Est. price €1.00–€1.80
- 5. 1 cup reduced-fat, low-sodium chicken broth (use homemade for best results)Est. price €0.50–€1.20
- 6. 1 tablespoon smoky paprika (toast in a dry pan for enhanced aroma)Est. price €0.20–€0.40
- 7. 3/4 cup unpolished long-grain brown rice (rinse before cooking for fluffier texture)Est. price €12.00–€18.00
- 8. Salt, to taste (season throughout the cooking process for balanced flavors)Est. price €0.01–€0.05
- 9. 4 ounces andouille sausage, sliced into 1/4-inch-thick rounds (sear for a crispy exterior)Est. price €2.50–€4.00
- 10. One 14.5-ounce can of diced fire-roasted tomatoes with their juices, like Hunts (opt for organic for richer taste)Est. price €0.80–€1.50
Steps
- 1Begin by heating a Dutch oven over medium heat. Once the pot is hot, apply cooking spray and introduce the onion, garlic, and bell pepper. Cook the vegetables by sautéing them until they are nearly tender, which should take approximately 4 minutes with occasional stirring. Proceed by incorporating the chicken broth, smoked paprika, and rice into the mixture. Season with salt according to your preference. Cover the Dutch oven and allow the mixture to reach a simmer. Lower the heat to maintain a gentle simmer and continue cooking for around 25 minutes.
- 2Combine the sausage and tomatoes into the mixture, stirring well. Cover the pot and let it simmer until the rice reaches a tender consistency, which usually takes around 30 minutes.
Cultural note
Cajun cuisine originated in Louisiana, USA, blending French, Spanish, African, and Native American influences. The use of bold spices like smoky paprika and andouille sausage reflects the rich culinary history of the region.
Seasonal note
This dish can be enjoyed year-round as the key ingredients like shrimp, bell peppers, and onions are generally available throughout the year. However, Cajun cuisine is traditionally popular during Mardi Gras season in February.
Health note
This dish is a good source of protein, providing 24g per serving, which is essential for muscle health. It also contains fiber from brown rice and vegetables, aiding in digestion. Be mindful of the sodium content, with 780mg per serving.
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