Cajun shrimp folded through rice and peas, with a soy-and-mustard hit that soaks right in. One bowl is 26g of protein for 313 calories, and it’s a great low-fat meal-prep.

Letting the rice absorb the pan liquid at the end is what carries the cajun flavour all the way through.

Ingredients

  • For the rice & peas
  • Brown rice — ½ cup dry [P 7 C 73 F 3]
  • Frozen peas — ½ cup [P 4 C 11 F 0]
  • Water — 1 cup
  • Salt, chilli powder — for the rice
  • For the cajun shrimp
  • Raw shrimp — 250 g (about 14 x-large), peeled & deveined [P 48 C 0 F 3]
  • Low-sodium soy sauce — 1 tbsp [P 1 C 1 F 0]
  • Hot sauce — 1 tsp
  • Dijon or regular mustard — 1 tsp
  • Olive oil — 1 tsp (or spray)
  • Pepper, paprika, garlic powder, thyme, cayenne — to taste

Method

  1. Cook the rice and peas. Simmer the rice, peas and 1 cup salted, chilli-seasoned water, covered, ~25 minutes.
  2. Sear the shrimp. Season with the cajun spices and pan-cook 2–3 minutes a side.
  3. Combine. Add the soy, hot sauce, mustard and rice to the pan; mix until the liquid soaks in.

What to eat it with

  • Green onions.
  • A side of veg — broccoli or a salad.
  • Extra hot sauce.

Variations

  • Any protein: chicken or fish.
  • Lower carb: cauliflower rice.
  • Spicier: more cayenne.

Honest notes

  • Fibre: about 4g a serving, from the rice and peas.
  • Shrimp note: naturally very lean — one of the lowest-fat recipes in the chapter.
  • Macros: reconcile with the per-serving 313 cal / 25.5g protein listed; no correction needed.