Cajun Smothered Green Beans & Potatoes (meatless)

Name: Cajun Smothered Green Beans & Potatoes (meatless)
Prep time: 10 min
Cook time: 1 h
Total time: 1 h 10 min
Cuisine: American, Southern, Cajun And Creole
Ingredients: ¼ cup avocado/vegetable oil; ¼ cup all purpose flour; 1 white onion chopped; 2 teaspoons low sodium cajun seasoning I use Savory; 2 teaspoons dry thyme; 2 teaspoons kosher salt; 1 teaspoon black pepper; 2 teaspoons sugar; ¼ teaspoon red pepper flakes; 6 garlic cloves minced; 4 cups chicken stock about 32 oz; 1 cup water; 2 lbs. green beans stems snapped and halved; 1 lb. red potatoes or russet potatoes quartered or halved; 2 tablespoons unsalted butter; 1 tablespoon Louisiana hot sauce

5 steps

Prep:10minCook:1h

Updated at: Thu, 23 May 2024 19:02:41 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories221.4 kcal (11%)

Total Fat11.4 g (16%)

Carbs25.6 g (10%)

Sugars7.7 g (9%)

Protein6.6 g (13%)

Sodium796.5 mg (40%)

Fiber4.5 g (16%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

¼ cupavocado oil

¼ cupall purpose flour

1white onion

chopped

2 teaspoonslow sodium cajun seasoning

I use

2 teaspoonsdry thyme

2 teaspoonskosher salt

1 teaspoonblack pepper

2 teaspoonssugar

¼ teaspoonred pepper flakes

6garlic cloves

minced

4 cupschicken stock

1 cupwater

2 lbsgreen beans

stems snapped and halved

1 lbred potatoes

or russet potatoes quartered or halved

2 tablespoonsunsalted butter

1 tablespoonhot sauce

Instructions

Step 1

Rinse green beans, cut off ends, and snap them in half. Set aside.

Step 2

In a dutch oven or large pot over medium heat, add oil. When hot, add flour and whisk or stir constantly until peanut butter roux forms about 5 minutes.

Step 3

Add in onion and saute for 5 minutes or until onion becomes soft. Add in spices (cajun seasoning, thyme, salt, pepper, sugar, red pepper flakes) and toast for 1-2 minutes or until fragrant. Stir in garlic and cook for 1 minute.

Step 4

Pour in 1 cup of chicken stock and use a wooden spoon to scrape up brown bits from the bottom of the pan. Add in green beans, butter, hot sauce, the remaining stock and water and increase heat to high to bring to a boil for 5 minutes. Reduce heat to medium, cover with the lid and cook for 20 minutes.

Step 5

Add in potatoes and ensure there is enough stock to cover them. If not, add more water. Cover with the lid and cook for 15-20 minutes. Pierce potatoes with a fork and they should be soft. Taste, adjust seasonings, and serve warm. Garnish with additional black pepper.