Recipes: Cajun Grilled Shrimp

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the recipes

may 2000

Cajun Grilled Shrimp

Cajun Grilled Shrimp

(makes 4 servings)

1 1/4	pounds (600 g) large shrimp, shelled and deveined
1	tablespoon (15 ml) fresh lemon juice
	cooking oil
2	tablespoons (8 g) chopped flat-leaf parsley
Cajun seasoning
1/2	tablespoon (7.5 ml) good-quality chile powder
1/2	tablespoon (7.5 ml) Hungarian paprika
1/2	teaspoon (2.5 ml) garlic powder
1/2	teaspoon (2.5 ml) onion powder
1/4	teaspoon (1.25 ml) freshly ground pepper
1/4	teaspoon (1.25 ml) cayenne pepper
1/4	teaspoon (1.25 ml) crushed dried oregano
1/4	teaspoon (1.25 ml) crushed dried thyme

Light the grill or preheat the broiler. In a small bowl, combine the seasoning ingredients.
Add the shrimp and toss to evenly coat. Thread the shrimp onto 4 metal skewers and drizzle with lemon juice.
When ready to grill, lightly brush the grill rack with oil. Grill the shrimp until they are cooked through and lightly charred around the edges, 3 to 5 minutes per side. Sprinkle with parsley and serve hot.

Per serving:	113 calories (12% calories from fat), 22 g protein, 1 g total fat (0.4 g saturated fat), 2 g carbohydrates, 1 g dietary fiber, 202 mg cholesterol, 243 mg sodium
Diabetic exchanges:	3 very lean protein

Louisiana Rice and Peas

(makes 4 servings)

3/4	cup (180 ml) fat-free, reduced-sodium canned chicken broth
3/4	cup (180 ml) water
1 1/2	cups (248 g) uncooked instant rice
1/4	teaspoon (1.25 ml) crushed saffron threads or ground turmeric
dash	Tabasco sauce
1/3	cup (53 g) frozen baby peas
1	tablespoon (12 g) chopped pimento, well drained

In a medium pot, bring chicken broth and water to a rapid bowl. Stir in rice, saffron, Tabasco, and peas.
Cover and set aside for 5 minutes. Fluff with a fork and stir in the pimento. Serve at once.

Per serving:	141 calories (0% calories from fat), 4 g protein, 0 total fat (0 saturated fat), 30 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 102 mg sodium
Diabetic exchanges:	2 carbohydrate (bread/starch)

Tropical Salsa

(makes 4 servings)

1	cup (246 g) finely diced fresh pineapple
1	large ripe mango, peeled, seeded, and finely diced
1/2	cup (66 g) finely diced tomatillos
1	small jalapeño chile pepper, seeded and minced
	grated zest and juice of 1 lime
1/4	cup (40 g) minced red onion
2	tablespoons (8 g) minced cilantro
1	teaspoon (5 ml) olive oil

Combine all ingredients in a glass bowl. Let stand at room temperature for at least 15 minutes before serving.

Per serving:	75 calories (18% calories from fat), 1 g protein, 2 g total fat (0.2 g saturated fat), 16 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 3 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit), 1/2 fat

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