Health Blog

Health and Wellness.

01 Mar

HEALTHY CAJUN SHRIMP

In Foil Packets

By: Sandie Flynn Buller

Cajun Shrimp foil packets are so easy to make, anyone can do it! It’s a 1 dish meal with no dishes to clean! Spicy shrimp seasoned with Cajun spices, Andouille sausage, and healthy rainbow colored vegetables are baked together in foil pouches.

My favorite part of this meal is that it is an entire meal in one simple dish! And what is even better than that? There are NO dishes to clean!

My kids love opening up these delicious little surprise packages. They also love to dip french bread in the yummy juices made in the foil packet!

They are fast and easy to make, and can be made ahead and kept in your freezer. When you’re ready to cook them, just pop them in the oven – perfect for busy weeknights or a Lenten Friday night!

CAJUN SHRIMP IN FOIL

PREP TIME: 10 mins COOK TIME: 15 mins TOTAL TIME: 25 mins YIELD: 4 SERVINGS

INGREDIENTS

  • 1 tablespoon Cajun or Creole seasoning
  • 24 1 pound cleaned large shrimp
  • 3 ounces fully cooked Turkey/Chicken Andouille sausage, Applegate, very thinly sliced
  • 1 medium zucchini, 8 ounces each, sliced into 1/4-inch thick rounds
  • 1 large red bell pepper, seeded and cut into thin strips
  • 1 1/2 cups corn kernels
  • 1/4 cup chopped fresh Italian parsley leaves
  • 1/4 cup chopped fresh basil leaves
  • 1/4 cup melted unsalted butter
  • 2 tbsp olive oil

INSTRUCTIONS

  • In a medium bowl, combine the Cajun seasoning, salt, and pepper. Add the shrimp and toss to coat.
  • Place 4 large (10 x 18-inch) pieces of heavy-duty aluminum foil on a flat surface.
  • Divide the sausage, zucchini, bell peppers, and corn among the foil pieces, placing the vegetables in the center of each. Top each with shrimp (about 6), sprinkle each with 1 tablespoon of the parsley and 1 tablespoon of the basil.
  • Drizzle each with 1 tablespoon of the butter and about 1/2 tablespoon of the oil. Fold each piece of the foil to form a packet, sealing tightly and leaving a little room inside for air to circulate in the packet. The packets may be refrigerated (or frozen) at this stage.
  • To cook, preheat the oven to 425 degrees F. Arrange the packets on a baking sheet and cook until the shrimp is cooked through and the vegetables are crisp-tender, 13 minutes. Open the packets slowly, being careful of the hot steam. Transfer the shrimp, vegetables, and sauce that has accumulated to individual bowls or rimmed plates or serve on a plate in opened cupped foil packets.
To freeze and heat:
  • Place uncooked packets into sealable plastic bags, keeping them level and upright. (Two packets fit well into a gallon sized bag). Freeze for up to two (2) months. There is no need to thaw before cooking.
  • Remove the frozen packets from the bags and place them on a baking tray in a cold oven set to 425 degrees F.
  • Once oven comes to temperature, continue to cook for 35-40 minutes.

Optional:

Buy some french bread to dip in the juices made in each packet.

Not a fan of corn? Replace with sliced squash, red onions strips, yellow onion strips or a healthy veggie of your choice.

Nutrition Facts:

  • Serving size: 1 foil packet 
  • Calories: 310kcal 
  • Carbohydrates: 21g
  • Protein: 29g
  • Fat: 12g
  • Cholesterol: 188.5mg
  • Sodium: 1318mg
  • Fiber: 3.5g
  • Sugar: 3g

Hope you and your family enjoy these as much as me and mine!

To Your Good Health! Eat Well! Live Well!

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