Forktionary

Cajun Casserole Recipe

Craving a flavorful and healthy twist on classic jambalaya? This Cajun Casserole recipe is a family favorite, perfect for those watching their waistline without sacrificing taste! Inspired by a low-fat cookbook, this lighter version of jambalaya boasts tender chicken and Canadian bacon in a rich tomato-based sauce, all baked to perfection with fluffy rice. Get ready for a delicious and guilt-free meal that's sure to impress!

Prep Time 20 mins
Cook Time 90 mins
Calories 483.1 kcal
Protein 86g
Rating 2.5 (2 Reviews)
Cajun Casserole 17

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Recipe Author

Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for Cajun Casserole

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How to Make Cajun Casserole

  1. Heat 1 tablespoon of olive oil in a 12 to 14-inch frying pan over medium heat.
  2. Add 4 ounces of diced Canadian bacon and 1 pound of boneless, skinless chicken breasts, cut into 1-inch pieces. Cook, stirring frequently, until browned on all sides (approximately 6 minutes). Transfer the meat to a greased 9x13 inch casserole dish using a slotted spoon.
  3. Add 1 medium onion, chopped; 2 cloves garlic, minced; 1 green bell pepper, chopped; and 1 celery stalk, chopped, to the hot frying pan. Cook until the onions are softened (about 5 minutes).
  4. Stir in 1 (28-ounce) can crushed tomatoes, 1 (15-ounce) can tomato sauce, 2 bay leaves, 1 teaspoon dried thyme, 1/4 teaspoon white pepper, 1/4 teaspoon cayenne pepper (or more, to taste), and 1 tablespoon chopped fresh parsley.
  5. Bring the sauce to a boil, then reduce heat and simmer uncovered for 5 minutes, stirring occasionally.
  6. Pour the sauce over the cooked meat in the casserole dish. Stir in 1 ½ cups long-grain rice and 2 cups of low-sodium chicken broth.
  7. Cover the casserole dish and bake in a preheated 375°F (190°C) oven for 30-40 minutes, or until the rice is tender and the liquid is absorbed. Check halfway and stir gently.

Nutrition Information (Approximate per serving)

Sodium

28 g

Sugar

43g

Fat

9g

Carbs

19g

Recipe Tags (Choose a tag and find related recipes!)

Time To Make Course Main Ingredient Cuisine Preparation Occasion North American Healthy Casseroles Main Dish Poultry American Cajun Southern United States Oven Easy Low Fat Chicken Dietary Spicy Low Sodium Low Cholesterol Low Saturated Fat Low Calorie Comfort Food Low Carb Healthy 2 Low In Something Meat Chicken Breasts Taste Mood Equipment 3 Steps Or Less 4 Hours Or Less