Cajun Shrimp and Peppers
Jami Nolen, Nutrition Program Associate
February 17, 2013
Here is a healthy weeknight meal inspired by Mardi Gras!
Makes 4 servings
- 1 (3˝-ounce) boil-in-bag long-grain brown rice
- 2 tablespoons olive oil, divided
- 2 pounds peeled and deveined large shrimp
- 1 tablespoon Cajun seasoning, salt-free
- 1 tablespoon bottled minced garlic
- 1 cup red peppers, cut into strips
- 1 cup green peppers, cut into strips
- 1/4 cup chopped green onions
- 1/4 teaspoon dried thyme
- 1 cup canned Italian-style stewed tomatoes, drained
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- Cook rice according to package directions, omitting salt and fat.
- While the rice cooks, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sprinkle the shrimp with Cajun seasoning; toss to coat. Add shrimp to pan; sauté 4 minutes or until done. Remove from pan; keep warm.
- Heat 1 tablespoon oil in pan over medium-high heat. Add garlic; sauté 30 seconds. Add the peppers, green onions and thyme; sauté 3 minutes or until tender. Stir in cooked rice, shrimp, tomatoes, salt and pepper, and cook 1 minute or until thoroughly heated.
Calories from fat: 25%
Fat: 9.8 g
Saturated fat: 1.5 g
Monounsaturated fat: 5.4 g
Polyunsaturated fat: 1.8 g
Protein: 37.4 g
Carbohydrate: 27 g
Fiber: 1.1 g
Cholesterol: 259 mg
Iron: 5.3 mg
Sodium: 658 mg
Calcium: 106 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Wednesday, May 15, 2013