Healthy Cajun Shrimp and Rice (One Pot Recipe)

Healthy Cajun Shrimp and Rice (One Pot Recipe)

This Healthy One Pot Cajun Shrimp and Rice recipe is loaded with flavour and ready in under an hour. By relying on frozen vegetables and pantry staples, this weeknight dinner recipe is not only balanced and nutritious, but simple to make too. 

 

Looking for more recipes using shrimp? Check out this 20-Minute Garlicky Shrimp and Kale Gnocchi, or Crispy Shrimp Sushi Bowls

 

healthy one pot cajun shrimp and rice

 

I made this One Pot Cajun Shrimp, Sausage, and Rice recipe last spring when our COVID lockdown started. We were adjusting to relying on frozen and pantry items more than usual, so I needed to get creative in the kitchen with flavours.

 

This recipe has a tasty balance of herbs and spices that pair well with shrimp and sausage. Like all my recipes, it also has a significant amount of veggies to keep things balanced. This recipe is perfect for the end of the week when you’re running low on fresh produce or when you’re looking for a spicy, flavourful meal that the whole family will enjoy.

 

 

Looking for more recipes using sausage? Check out this 6-Ingredient One-Pan Sausage and Veggie Bake.

 

 

Healthy One Pot Cajun Shrimp and Rice

 

healthy one pot cajun shrimp and rice - ingredients needed

 

What you need: 

Shrimp (I used frozen, thawed shrimp with shells on) 

Chicken Sausage

Onion

Garlic

Long Grain White Rice

Chicken Stock 

Tomatoes: either canned diced tomatoes or cherry tomatoes

Frozen vegetables (I used frozen peas and frozen bell peppers)

Spices: paprika, thyme, onion powder, oregano, cayenne pepper

 

healthy one pot cajun shrimp and rice

 

How to make this healthy One Pot Cajun Shrimp and Rice: 

 

Start by preheating your oven to 400 degrees F.

 

Heat olive oil in a large oven-proof skillet over medium-high heat. Add onion and sausage and sauté until sausage and onions are browned. Next, add spices and garlic, stirring until fragrant, about 1 minute. Pour in rice and stir until lightly toasted, about 1-2 minutes. 

 

cooked chicken sausage with onion in a pan

 

Stir in chicken broth. If you’re using diced tomatoes, add them now. Bring to a boil; cover, reduce heat and simmer until rice is cooked through, about ~8-13 minutes (monitor your rice. Depends on the pan you use, etc.). Stir in cherry tomatoes (if using), frozen vegetables, and shrimp.

 

healthy one pot cajun shrimp and rice - remaining ingredients added to rice and shrimp mixture

 

Lastly, place the pot into oven and bake until shrimp are cooked through, about 10-12 minutes. Enjoy! 💚

 

healthy cajun shrimp and rice (one pot recipe) - blog graphic

 

Healthy One Pot Cajun Shrimp and Rice Recipe

 

 

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one pan cajun shrimp, sausage, and rice

Healthy Cajun Shrimp and Rice (One Pot Recipe)


  • Author: Brittany Raftis, RD
  • Prep Time: 10
  • Cook Time: 40
  • Total Time: 50 minutes
  • Yield: 4 Servings 1x

Description

This Healthy One Pot Cajun Shrimp and Rice recipe is loaded with flavour and ready in under an hour. By relying on frozen vegetables and pantry staples, this weeknight dinner recipe is not only balanced and nutritious, but simple to make too.


Ingredients

Scale

1 tbsp olive oil 

4 chicken sausages, sliced

½ an onion, chopped

2 cloves garlic, minced

1 tsp paprika

¼ tsp ground thyme 

¼ tsp onion powder 

¼ tsp oregano 

⅛ tsp cayenne pepper 

Salt and pepper, to taste 

1 cup long grain white rice 

2 cups low sodium chicken stock 

¾ cup halved cherry tomatoes OR ½ cup canned diced tomatoes

½ lb frozen shrimp, thawed 

2 cups frozen vegetables (I used 1 cup peas and 1 cup bell peppers)


Instructions

  1. Preheat oven to 400 degrees F.
  2. Heat olive oil in a large oven-proof skillet over medium-high heat.
  3. Add onion and sausage and sauté until sausage is cooked and onions have started to brown. Add spices and garlic, stirring until fragrant, about 1 minute. Add rice and stir until lightly toasted, about 1-2 minutes.
  4. Stir in chicken broth. If you’re using canned diced tomatoes, add them here. Bring the mixture to a boil. Cover, reduce heat and simmer until rice is cooked through, about ~8-13 minutes. Stir in cherry tomatoes (if using), frozen vegetables, and shrimp.
  5. Place the pan into the oven (uncovered) and bake until shrimp are cooked through about 10-12 minutes.

Notes

Monitor your rice while cooking. Exact cook time will depend on the size of your pan, type of rice, cooking temperature, etc.

  • Category: Entree
  • Method: Stove top
  • Cuisine: Cajun

Keywords: one pan dinner, cajun, shrimp, sausage, rice, frozen vegetables, pantry meal

 

 

Did you make this Healthy One Pot Cajun Shrimp and Rice? Don’t forget to leave a comment and review below! 

 

 


 

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About Brittany 

Brittany Raftis, Registered Dietitian Real Good Eats

Hi there! I am a registered dietitian and I  💚  food! I am passionate about making it easier for busy people to eat well by sharing quick and healthy recipes. Healthy cooking at home can seem overwhelming, but it doesn’t have to be. I love helping people uncomplicate weeknight dinners and reduce stress around meal time, so I’m so glad you’re here!

 

 

 

 



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