Golden Bayou Fusion Skillet
A one-pan Cajun-inspired meal reinvented with modern fuel — smoky sausage, bold spices, and clean vegetables in a comforting, nutrient-rich skillet.High in protein and full of clean, bold flavor, this skillet delivers Cajun soul with a Golden Dolci twist. Featuring seasoned beef, kale, zucchini, cauliflower rice, refried beans, and tomatoes — balanced with just a hint of sweetness — this fusion favorite is perfect for family dinners or high-performance meal prep.Low Carb, Gluten-Free, High Protein, High Power Diet
Servings 6 generous portions
Calories 310kcal
Ingredients
- 1 lb 454 g Ground beef (85–90% lean)
- 6 oz 170 g Cajun sausage, sliced
- 1 cup 240 g Tomato sauce
- 1 can 14.5 oz / 410 g Diced tomatoes
- ½ cup 120 g Mild salsa
- 1 cup 240 g Refried beans (low-carb, if preferred)
- 1 cup 130 g Diced onion
- 1 cup 120 g Diced bell peppers (any color)
- 1 cup 50 g Chopped kale
- 1½ cups 150 g Cauliflower rice
- 1 cup 120 g Diced zucchini
- 1½ tsp Ground cumin
- 1½ tsp Chili powder
- ¾ tsp Sea salt or to taste
- 1 tsp Stevia or erythritol optional, for balance
- Optional Dash of cayenne or hot sauce
Instructions
- Brown the Proteins
- In a large skillet over medium-high heat, brown the ground beef until fully cooked. Add Cajun sausage slices and cook for another 2–3 minutes until lightly browned. Drain excess fat if needed.
- Sauté the Veggies
- Add onions, peppers, and zucchini to the skillet. Sauté for 5–6 minutes until softened and aromatic.
- Build the Sauce
- Stir in the tomato sauce, diced tomatoes, salsa, and refried beans. Mix thoroughly to form a thick, hearty base. Season with cumin, chili powder, and salt. Simmer uncovered for 5–10 minutes, stirring occasionally.
- Add Greens & Cauli Rice
- Fold in the chopped kale and cauliflower rice. Cook 5–7 minutes more, until the greens are wilted and the cauliflower rice is tender.
- Finish with Sweet Heat
- Stir in stevia to balance acidity (optional). Adjust salt, heat, or spice to taste.
Notes
Nutrition Facts
(Per serving, based on 6 servings)| Nutrient | Amount |
|---|---|
| Calories | ~310 kcal |
| Total Fat | ~20 g |
| Total Carbs | ~10 g |
| Dietary Fiber | ~3 g |
| Net Carbs | ~7 g |
| Protein | ~21 g |
Net Carbs = Total Carbs − Fiber
Nutritional values are estimates and may vary based on ingredient brand or batch.
📦 Storage & Reheating
- Refrigerator: Store in airtight containers for up to 5 days.
- Freezer: Freeze in portioned containers for up to 2 months.
- Reheat: Warm gently in a skillet or microwave. Add a splash of broth or salsa if needed.
