Spicy Cajun Sheet Pan Dinner
Spicy Cajun Sheet Pan Dinner - Tex-Mex with an extra kick!
Healthy, because
Even smarter
Nutritional values
Kidney beans are rich in proteins that ensure good satiety and promote muscle building. In addition, legumes provide blood-building iron. The avocado provides our body with healthy unsaturated fatty acids as well as cell-protecting vitamin E.
You can get Cajun spice in well-stocked supermarkets or health food stores. If you can't get it there, you can also put together the spice mixture yourself, because it consists of various common spices such as pepper, chili powder and paprika powder, among others.
(Percentage of daily recommendation)
| Calorie | 716 cal. | (34 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 27.8 μg | (46 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 5.6 μg | (187 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 1,609 mg | (40 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 8.3 mg | (104 %) | ||
| Saturated fatty acids | 12.4 g | |||
| Uric acid | 225 mg | |||
| Cholesterol | 83 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 red onion
- 2 garlic cloves
- 1 green Bell pepper
- 14 ozs Kidney beans (can; drained weight)
- 18 ozs lean Ground beef
- 3 Tbsps olive oil
- salt
- peppers
- 1 Tbsp Cajun seasoning
- 1 tsp dried oregano
- 1 tsp ground Cumin
- 1 tsp ground cilantro
- 2 Tbsps Tomato paste
- 8 ozs Cherry tomatoes (red, yellow, orange)
- 1 organic lime
- 1 Avocado
- 2 ½ ozs cilantro (1 handful)
- 2 ½ ozs Sour cream
- 4 Whole Grain Tortilla
Preparation steps
Peel the onion and garlic. Halve the onion and cut into strips. Chop garlic. Halve, seed, wash and dice bell bell pepper. Rinse and drain beans.
Spread ground beef on a greased baking tray (approx. 8"x12"). Mix salt, pepper, Cajun spice, oregano, cumin, and coriander. Sprinkle over beef and bake in preheated oven at 220 °C/ 425 °F for 5 minutes.
Remove, reduce temperature to 180 °C (convection oven 350 °F. Mix the onion, garlic, peppers, and beans into the beef. Mix tomato paste with 3 tbsp. water and 2 tbsp. oil, drizzle over meat and bake in the oven for a further 10-15 minutes.
Meanwhile, wash and halve tomatoes. Rinse lime, cut in half, and squeeze juice from 1 half. Cut avocado in half, pit, lift flesh from peel, cut into wedges, and sprinkle with lime juice. Wash cilantro, shake dry, and roughly chop. Mix sour cream with salt and pepper until smooth. Place tortillas on baking sheet in oven 5 minutes before end of cooking and heat through. Cut remaining lime half into slices.
Remove trays. Spread tomatoes and avocado on top of ground beef and top with cilantro and lime slices. Serve with tortillas and sour cream.
