Who’s ready for another quick and easy, one-dish meal? I know I am! Today’s Cajun-Style Shrimp and Rice is just that – packed with lean protein, veggies and flavor, this comforting dish is not only nutritious and delicious, but also ready and on the table in less than 20 minutes. And, if you’re thinking Cajun sounds spicy … have no fear! The heat of this dish can easily be modified by omitting (or increasing, if you like) the cayenne pepper.
Cajun-Style Shrimp & Rice
- 1 ½ lb. large shrimp, peeled and deveined
- 1 Tbsp. + 2 tsp. olive oil, divided
- 1 tsp. paprika
- 1 andouille chicken sausage, halved lengthwise and sliced in ½-inch pieces
- 1 medium onion, diced
- 4 garlic cloves, minced
- 1 (14.5 oz.) can no-salt added diced tomatoes, drained
- ¼ cup low-sodium chicken (or vegetable) broth
- 1 ½ cups cooked brown rice
- 1 cup frozen peas
- Salt and pepper, to taste
- ⅛ tsp. cayenne pepper, optional
- In a medium bowl, toss shrimp with 2 tsp. olive oil and paprika.
- Heat 1 tsp. olive oil in a large frying pan over medium-high heat. When oil is hot, add shrimp in batches to frying pan and cook until slightly browned; about 30-40 seconds per side. Once cooked, transfer shrimp to a clean bowl and repeat process with remaining shrimp. Cover cooked shrimp and set aside.
- Add remaining 2 tsp. olive oil, chicken sausage, onion and garlic to same, now empty frying pan. Stirring occasionally, cook until sausage starts to brown and onions become translucent; about 6 minutes.
- Stir in tomatoes and broth. Bring to a boil. Reduce heat to medium. Stir in rice and cook until heated throughout.
- Sprinkle peas and cooked shrimp on top. Cover and cook for 5 minutes or until peas are hot.
- Season with salt, pepper and (optional) cayenne pepper and serve.
Yield: 6 servings
*Per Serving: Calories 250, Total Fat 8g (Saturated 1.5g, Trans 0g), Cholesterol 160mg, Sodium 820mg, Total Carbohydrate 22g (Dietary Fiber 4g, Sugars 5g), Protein 22g, Vitamin A 25%, Vitamin 20C %, Calcium 10%, Iron 8%
*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.
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