Ingredients
1 tablespoon olive oil
1 onion chopped
1 green bell pepper chopped
3 stalks celery chopped
1 pound sausage
1 cup chicken broth or water
1 stick salted butter
24 ounces frozen green beans
5 minced garlic cloves
3 teaspoons garlic powder
1 teaspoon onion powder
1 teaspoon paprika
liberal shakings of salt, black pepper, and cayenne pepper
Instructions
1
Heat the oil over medium heat in a 12-inch cast iron skillet.
2
Add the Cajun 'trinity' and cook down for 10 minutes. Add sausage, and cook until slightly browned, about 5 minutes.
3
Add the remaining ingredients to the skillet. Combine ingredients thoroughly.
4
Cover, and cook over medium low heat for 1 to 1 ½ hours, or until the green beans darken in color, and most of the liquid cooks out.
Key Points About Ingredients:
- Frozen green beans work beautifully here — they hold up well during the long simmer and absorb all the smoky, buttery flavors without turning mushy.
- The Cajun 'holy trinity' of onion, green bell pepper, and celery forms the aromatic backbone of this dish, lending deep, savory complexity.
- Using a full stick of salted butter alongside chicken broth creates a luscious, silky sauce that smothers the beans in rich flavor.
- Choose a smoked andouille or kielbasa sausage for the most authentic Cajun flavor and a satisfying smoky depth throughout the dish.
- A liberal shake of cayenne pepper is key to that signature Cajun heat — adjust to your tolerance but don't skip it entirely!
Key Nutritional Insights:
- Green beans are an excellent source of vitamin K, vitamin C, and dietary fiber, making this indulgent dish surprisingly nutrient-dense.
- Sausage contributes a significant amount of protein and B vitamins, particularly B12 and B3, supporting energy metabolism and nerve health.
- The generous use of butter adds saturated fat, so consider serving alongside a lighter dish if monitoring daily fat intake.
- Garlic — both fresh and powdered — provides allicin compounds with potential anti-inflammatory and immune-supporting properties.
- Celery and bell pepper add potassium and vitamin C with very few calories, boosting the nutritional profile of this rich dish.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories620
- Standard DV% Daily Value*
- Total Fat52 g72 g72.22%
- Saturated Fat22 g20 g110%
- Trans Fat0.5 g
- Polyunsaturated Fat5 g
- Monounsaturated Fat22 g
- Cholesterol120 mg300 mg40%
- Sodium1380 mg2300 mg60%
- Total Carbohydrate18 g275 g6.55%
- Dietary Fiber6 g28 g21.43%
- Total Sugars7 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein22 g50 g44%
- Vitamin D (Cholecalciferol)12 mcg20 mcg60%
- Calcium110 mg1300 mg8.46%
- Iron3.2 mg18 mg17.78%
- Potassium720 mg4700 mg15.32%
- Vitamin A1100 mcg900 mcg122.22%
- Vitamin C (Ascorbic Acid)38 mg90 mg42.22%
- Vitamin E (Tocopherol)2.1 mg15 mg14%
- Vitamin K62 mcg120 mcg51.67%
- Vitamin B1 (Thiamin)0.4 mg1.2 mg33.33%
- Vitamin B2 (Riboflavin)0.3 mg1.3 mg23.08%
- Vitamin B3 (Niacin)5.8 mg16 mg36.25%
- Vitamin B6 (Pyridoxine)0.5 mg1.7 mg29.41%
- Folate48 mcg400 mcg12%
- Vitamin B12 (Cobalamine)1.2 mcg2.4 mcg50%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.8 mg5 mg16%
- Choline85 mg550 mg15.45%
- Phosphorus310 mg1250 mg24.8%
- Iodine8 mcg150 mcg5.33%
- Magnesium48 mg420 mg11.43%
- Zinc2.8 mg11 mg25.45%
- Selenium22 mcg55 mcg40%
- Copper0.18 mg0.9 mg20%
- Manganese0.6 mg2.3 mg26.09%
- Chromium3 mcg35 mcg8.57%
- Molybdenum12 mcg45 mcg26.67%
- Chloride420 mg2300 mg18.26%
