Cajun shrimp and dirty rice bowl
Shrimp is a very lean protein that provides a healthy dose of filling protein. The 2015 Dietary Guidelines recently dropped the 300 milligram per day recommendation for cholesterol. This doesn’t make it okay to eat as much cholesterol as you want, but you don’t have to keep as strict eye on the amount of cholesterol each food contains.
Skill level: Beginner
Start to Finish: 55 minutes
Prep: 15 minutes
Cook: 40 minutes
1-1/3 cup dried brown rice
1-2 teaspoons Old Bay seasoning
1-2 teaspoons Cajun Seasoning
Salt, to taste
1 tablespoon unsalted butter
Â¼ cup water
1 teaspoon bouillon base (or 1 bouillon cube)
1Â½ cups diced onions and bell peppers
1 pound shrimp (any size, peeled & deveined)
1 (15-ounce) can red kidney beans, drained and rinsed
1. Cook rice according to package instructions and add Old Bay & Cajun seasonings to prepared rice. For a milder version, only use 1 teaspoon of each of the seasonings. For a hotter version, add 2 teaspoons. Add salt to taste.
2. Meanwhile, heat a skillet to medium-high heat and add butter, water, and bouillon to the pan.
3. Once butter has melted, add peppers and onions and cook until softened and translucent.
4. Toss the shrimp into the pan and heat until just cooked through, 3-5 minutes (depending on size of the shrimp you use – small shrimp cook faster!).
5. Stir in beans and rice and adjust seasoning to taste.
6. Divide beans and rice mixture evenly into each of 4 bowls.
Nutrition Information (per bowl)
Calories: 325; Total Fat: 4 grams; Protein: 33 grams: Carbohydrates: 42 grams; Fiber: 8 grams
Recipe and photo by Jamila RenÃ© Lepore, MS, RDN of No Nonsense Nutritionist.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!Back to top