Nutrition Facts| Serving Size | ½ of recipe | | Calories | 270 | | Total Fat | 6.5 g | | Saturated Fat | 1 g | | Sodium | 1,520 mg | | Total Carbohydrate | 25 g | | Dietary Fiber | 2 g | | Protein | 28 g |
Ingredients and Preparation| Ingredients | Measures |
|---|
| Canola oil | 2 teaspoons | | Small white onion, chopped | 1 | | Green bell pepper, chopped | 1 | | Garlic cloves, chopped | 2 | |
Cajun/Creole seasoning
* | 1 teaspoon to 1 tablespoon (depending on taste) | | Crushed red pepper | 1/8 to 1 teaspoon (depending on taste) | | Diced tomatoes, undrained | 28-ounce can | | Uncooked shrimp, peeled, and deveined (thawed, if bought frozen) | ½ pound |
*To reduce sodium content by 600 mg per serving, make a jar of salt-free Creole seasoning by combining 3 teaspoons paprika, 2 teaspoons garlic powder, 2 teaspoons onion powder, 1 teaspoon dried basil, 1 teaspoon dried oregano, 1 teaspoon cayenne pepper, 1 teaspoon black pepper, 1 teaspoon white pepper, and ½ teaspoon dried thyme
Directions - Heat oil in a large pot over medium-high heat. Add onion, bell pepper, and garlic, and sauté for 4-6 minutes, until onion is translucent.
- Reduce heat to medium, and stir in Cajun seasoning, crushed pepper, and tomatoes. Simmer for about 10 minutes.
- Add shrimp, cover, and simmer for 4-6 minutes, until cooked through.
Exchanges
4.5 vegetables; 3 very lean meats; 1 fat Side Suggestions: Brown Rice
Serve shrimp creole over hot cooked rice. (½ to 1 cup per serving) |