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Cajun Shrimp Pilau

Used with permission from the Healthy Starts Here! Cookbook

Alterations should be made to fit with your dietary needs. Please consult with your medical team before you attempt to make this recipe.

Cajun Shrimp Pilau. Makes 6 cups 6 large cloves garlic 1 lb (500 g) frozen, uncooked large shrimp thawed 1 tbsp (15 mL) canola oil 2 onions, diced 2 stalks celery, coarsely chopped 1 sweet red pepper, seeded and diced 1 1/4 cups (310 mL) long-grain brown rice 1 1/2 tsp (7.5 mL) ground thyme 1 tsp (5 mL) dried oregano leaves 1/2 tsp (2.5 mL) cracked black pepper One 28 oz (796 mL) can diced tomatoes 1/4 cup (60 mL) finely chopped parsley

Instructions

• Mince the garlic and set aside.
• Wash your hands. Peel and devein the shrimp. Set aside. Wash your hands again.
• Heat a large saucepan or Dutch oven over medium heat.
• Add the then the onions, and sauté until the onions start turning a light golden colour, about 5 minutes.
• Add the garlic, celery, and sweet pepper, and sauté for 2 minutes.
• Add the rice, thyme, oregano, and pepper, and cook, stirring, until rice is well coated and the spices smell fragrant, 1 to 2 minutes.
• Stir in the tomatoes, making sure you scrape up all the little browned bits stuck to the bottom of the pot.
• This adds flavour and will also prevent the rice from sticking while it’s cooking.
• Bring to a boil. Add the shrimp and bring back to a boil. Reduce the to a simmer and cook, covered, until the rice is tender, 55 to 60 minutes.
• Using a rice paddle (a shamoji; see page 11) or a flat spoon, scoop the rice from the bottom of the saucepan to the top to redistribute the moister at the bottom.
• I do 4 scooping turns; this way all the grains will have same fluffy consistency.
• Remove the saucepan from the heat. Let sit, covered, for 10 minutes.
• Stir in the parsley. (Store any leftovers in a resealable container in the fridge for up to 2 days.)
• Per serving: 407 calories , 7.5 g total fat , 2 g saturated fat , 0 g trans fat , 529 mg sodium,
• 65.7 g carbohydrate , 8 g fibre, 10.6 g sugars, 29 g protein
• Diabetes Food Choice Values per serving: 2 Carbohydrate , 3 Meat and Alternatives

We say “pilaf,” Southerners say “pilau,” but they’re the same thing. Onions, spices, protein, rice, vegetables, and broth create an all-in-one-bowl dinner. Cajun cooking is usually spicy but I took the heat out of this version, so add some Louisiana hot sauce when serving if you want more punch.

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