Cajun Shrimp and Rice

Bagged frozen vegetables work great in this spicy application. To thaw the vegetables quickly, place them in a colander, and rinse with hot water. Before sautéing, drain the thawed vegetables on paper towels.

Yield: 4 servings (serving size: 1 1/4 cups)

Ingredients

• 1  (3 1/2-ounce) bag boil-in-bag long-grain 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  frozen bell pepper stir-fry, thawed (such as Bird's Eye)
• 1/4  cup  chopped green onions
• 1/4  teaspoon  dried thyme
• 1/2  cup  canned Italian-style stewed tomatoes, undrained
• 1/2  teaspoon  salt
• 1/8  teaspoon  black pepper

Preparation

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 pepper stir-fry, 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.

Nutritional Information

Calories:

354 (25% from fat)

Fat:

9.8g (sat 1.5g,mono 5.4g,poly 1.8g)

Protein:

37.4g

Carbohydrate:

27g

Fiber:

1.1g

Cholesterol:

259mg

Iron:

5.3mg

Sodium:

658mg

Calcium:

106mg