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Cajun Skillet Supper

If you like gumbo, you will like this one-dish beef meal. This recipe lends itself well to experimentation, so try different vegetables and beans for variety. To stretch the number of servings, ladle the mixture over steamed brown rice.

Recipe information

  • Yield

    serves 4, 1 3/4 cups per serving

Ingredients

12 ounces extra-lean ground beef
2 cups frozen cut okra (about 16 ounces)
1 15-ounce can no-salt-added corn, drained
1 15-ounce can no-salt-added kidney beans, rinsed and drained
1 14.25-ounce can no-salt-added stewed tomatoes, undrained
1 cup fat-free, no-salt-added beef broth
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon dried thyme, crumbled
1 teaspoon garlic powder
1 teaspoon onion powder
1/8 teaspoon pepper

Preparation

  1. Step 1

    In a large nonstick skillet over medium-high heat, cook the beef for 5 to 6 minutes, or until no longer pink, stirring occasionally to turn and crumble it. Drain and discard any liquid.

    Step 2

    Stir in the remaining ingredients. Bring to a simmer. Reduce the heat and simmer for 8 to 10 minutes, or until the flavors have blended, stirring occasionally.

  2. nutrition information

    Step 3

    (Per Serving)

    Step 4

    Calories: 327

    Step 5

    Total Fat: 5.0g

    Step 6

    Saturated: 2.0g

    Step 7

    Trans: 0.5g

    Step 8

    Polyunsaturated: 1.0g

    Step 9

    Monounsaturated: 2.0g

    Step 10

    Cholesterol: 47mg

    Step 11

    Sodium: 133mg

    Step 12

    Carbohydrates: 45g

    Step 13

    Fiber: 9g

    Step 14

    Sugars: 11g

    Step 15

    Protein: 30g

    Step 16

    Dietary Exchanges

    Step 17

    2 1/2 Starch

    Step 18

    1 Vegetable

    Step 19

    3 Very Lean Meat

American Heart Association Quick & Easy Meals
TagsCajun & CreoleSouthernAmericanGround BeefBeefMeatOkraVegetableCornKidney BeanBean and LegumeCanned TomatoTomatoMainDinnerGluten FreeDairy FreeNut FreeEasyOne-Pot MealsWeeknight MealsSimmerCookbooks
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