Serve with a green salad.
Helpful Hints:
— Look for raw, peeled, deveined shrimp in the seafood department or frozen food section.
— Minced garlic can be found in the produce section. Two crushed medium garlic cloves, can be used instead.
— Look for diced onion and tomato in the produce section of the supermarket.
— If Cajun seasoning is not available, use a chili seasoning or one for blackening fish or meat instead.
Countdown:
— Make rice and beans.
— Make shrimp
Shopping List:
To buy: 3/4 pound large raw, peeled and deveined shrimp, 1 bottle Cajun spice seasoning, 1 bottle Worcestershire sauce, 1 bottle/can beer, 1 jar minced garlic, 1 small bottle hot pepper sauce, 1 package microwave brown rice, 1 can reduced-sodium red kidney beans and 1 bunch parsley (optional).
Staples: olive oil, cornstarch, salt and black peppercorns.
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CAJUN SHRIMP
Recipe by Linda Gassenheimer
2 teaspoons olive oil
2 teaspoons minced garlic
1/2 tablespoon prepared Cajun spice seasoning
3/4 pound large raw, peeled and deveined shrimp
2 teaspoons Worcestershire sauce
3/4 cup beer
2 teaspoons cornstarch
2 tablespoons cold water
2 tablespoons chopped parsley (optional)
Hot pepper sauce
Heat olive oil in a medium-size nonstick skillet over medium-high heat. Add garlic, Cajun spice seasoning and Worcestershire sauce. Sauté 30 seconds. Add shrimp and sauté 2 minutes. Remove shrimp to a plate, raise heat to high and add beer. Reduce beer for 2 minutes. Mix cornstarch with water and add to beer. Stir to thicken sauce, about 1 minute. Remove skillet from heat and add shrimp. Sprinkle parsley on top. Serve with hot pepper sauce on the side. Makes 2 servings.
Per serving:247 calories (20 percent from fat), 5.4 g fat (0.8 g saturated, 2.3 g monounsaturated), 276 mg cholesterol, 35.1 g protein, 8.9 g carbohydrates, 0.4 g fiber, 751
CREOLE RICE AND RED BEANS
Recipe by Linda Gassenheimer
1 package microwave brown rice (1 1/2 cups cooked)
1 cup canned reduced-sodium red kidney beans, rinsed and drained
Several drops red pepper sauce
2 teaspoons olive oil
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Place beans in a bowl and add several drops hot pepper sauce. Toss well. Add the rice to the beans with oil and salt and pepper to taste. Toss well.
Yield 2 servings.
Per serving: 244 calories (23 percent from fat), 6.1 g fat (1.1 g saturated, 2.7 g monounsaturated), no cholesterol, 5.3 g protein, 41.8 g carbohydrates, 3.2 g fiber, 27 mg sodium.
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Linda Gassenheimer is an author of over 30 cookbooks. Her newest is “The 12-Week Diabetes Cookbook.” Find her on Facebook (@FoodNewsandViews) and Twitter (@LGassenheimer), and listen to her podcasts at www.880thebiz.com.
About the Author