Nutrition Facts
![Calories](/-/media/AHA/Recipe/Recipe-Info-Icons/icon-calories.png?h=26&w=26&sc_lang=en&hash=BB25E1581A028F2570596BEE0AC1A3F6)
Nutrition Facts
Calories | 428 | |
---|---|---|
Total Fat | 11.7 g | |
Saturated Fat | 1.8 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 3.6 g | |
Monounsaturated Fat | 5.8 g | |
Cholesterol | 289 mg | |
Sodium | 462 mg | |
Total Carbohydrate | 40.8 g | |
Dietary Fiber | 5.2 g | |
Sugars | 8.9 g | |
Protein | 44.5 g |
Dietary Exchanges
2 1/2 starch, 5 lean meat
Ingredients
For the Cajun spice blend:
-
2 teaspoons sweet paprika -
1 teaspoon garlic powder -
1/2 teaspoon ground black pepper -
3/4 teaspoon dried oregano -
3/4 teaspoon dried thyme -
1/2 teaspoon celery seeds -
1/4 teaspoon ground cayenne (more if desired) -
1/4 teaspoon hot red pepper flakes
For the shrimp boil:
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1 pound red potatoes (diced into 1/2-inch pieces) -
2 tablespoon canola oil (divided) -
1 1/2 pound extra-large shrimp (peeled and deveined) -
1/4 pound uncured, nitrate-free turkey kielbasa (link sausage) (thinly sliced) -
4 ears corn (husks removed and halved)
Directions
For the Cajun spice blend:
-
In a small bowl, add all the spices. -
Mix together to combine. Taste, adding more cayenne and red pepper flakes depending on desired spice level.
For the shrimp boil:
-
Preheat the oven to 425°F. Make 4 sheets of aluminum foil about 20 inches long. Reserve. -
Dice the potatoes into ½-inch pieces. Add diced potatoes into a medium bowl with 1 tablespoon oil and 2 teaspoons of the Cajun spice blend. Stir to combine spices with potatoes. Divide potatoes between each sheet of foil, placing in a horizontal line in the center. -
Add shrimp and sliced kielbasa into the bowl along with remaining Cajun spice blend and remaining 1 tablespoon oil. Stir together to combine. Divide the shrimp and place flat around the potatoes. -
Remove the husks and silk from each ear of corn and slice in half. Place each corn half vertically on the sides of each potato/ shrimp mixture. -
Securely seal the top and sides of each foil packet. Add each foil packet onto a large baking sheet and place into the preheated oven. Cook until shrimp is pinky and fully cooked, about 25 minutes. (Remove 1 packet to check that shrimp is fully cooked before removing them all from the oven.) -
Carefully transfer the packet’s contents onto each plate and serve.
Cooking Tip: Make sure each packet is fully sealed by tightly folding—this helps ensure the packet to steam and cook the contents inside.
Keep it Healthy: Mixing your own Cajun spice blend is one way to conquer a heart-healthy, low-sodium diet as many blends contain a large amount of salt.
Tip: Since some shrimp are treated in a sodium solution to help the shells slip off easier, make sure to look for untreated shrimp and also glance at the nutrition contents on the back of frozen shrimp bags.