MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 

Cajun shrimp and PeppersCajun Shrimp and Peppers

Jami Nolen, Nutrition Program Associate

February 17, 2013

 

Here is a healthy weeknight meal inspired by Mardi Gras!

 

Yield

Makes 4 servings

 

Ingredients

  • 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

 

Preparation

  1. Cook rice according to package directions, omitting salt and fat.
  2. 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.
  3. 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.

 

Nutrition Information

Calories: 354
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

 

Back to recipes index

 

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.

 


University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Wednesday, May 15, 2013