What do you mean you haven’t heard of Creajun food? Truth be told, its my version of Creole meets Cajun food, a cuisine Southern Louisiana and Mississippi hold dear, neither of which I’m well versed in but that’s the beauty about cooking. I have the freedom to make whatever I want, like Creajun food, and since it’s Mardi Gras, there’s no better time to give it a go.
Creajun food is all about spices and flavor. Since Cajun people are so close to the Gulf of Mexico, seafood is a big item in their diet, so these are the basic staples of creating your own Creajun recipes. If you’re from the Gulf area you’ll probably swear the shrimp are Oscar-worthy, more so than anywhere else. But no matter what kind of shrimp you get, you’re guaranteed an excellent low-fat, low-calorie protein. A four ounce serving of shrimp supplies 23.7 grams of protein (that’s 47.4% of the daily value for protein) for a mere 112 calories and less than a gram of fat. That means you can eat like Royalty just in time for Mardi Gras!
1 lb (36-30’s) medium shrimp – peeled & de-veined
1 tsp Cajun spice mix
1 tbsp olive oil
Toss together in a small mixing bowl and refrigerate until needed. Remove from fridge 1/2 hour before cooking to let them come to room temp.
BLACK BEAN & RICE RECIPE:
Serving size of rice 1/4 cup
1/2 cup brown rice – uncooked
1 1/2 cups chicken or vegetable broth
1 cup zucchini – small dice
1 cup yellow squash – small dice
1 cup eggplant – small dice
1 cup red pepper – small dice
1/2 red onion – fine dice
2 medium garlic cloves – minced
1/2 tbsp Cajun spice mix
1 cup cooked black beans
1 tbsp olive oil
Begin by cooking rice as per instructions. While rice is cooking, preheat a large saute pan on medium-low heat. Add 1 tbsp olive oil and saute onions, red pepper and garlic for 3-4 minutes, stirring. Do not brown. Once softened, add zucchini, squash and eggplant and toss together. Saute for 5 mins, stirring occasionally. Sprinkle Cajun spices and continue sauteing for another 4-5 minutes or until veg are just softened. Season with pinch of salt. Once rice is cooked, drain and add 1 cup cooked rice to veg mix. Saute together and season with S&P to your own personal taste.
To cook shrimp: Preheat grill pan on high for 2 minutes. Spray pan with olive oil spray and cook marinated shrimp for 2 minuted each side. They should be pink in color and firm to the touch.
Serve with a lemon wedge and you’re all set. This is both flavourful and nutritious. You’ll love it.
Let me know how you get on with this recipe. If you have any requests or questions, please leave a comment! To see more of my recipes and learn about me and my healthy food philosophies head over to thehealthyirishman.com.
The Healthy Irishman Fueling your body with healthy food. Fueling your mind with the wealth of health.
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