Blackened Shrimp Plate
Cooking Utensils
Saucepan, 1-2 Frying Pans, Stirring Spoon, Cutting Knife
Prep Time
15 Minutes
Cook Time
15 Minutes
An easy and cheap way to pack in vegetables and seafood in your lunch or dinner.
Health Information
Basic Nutrition
Serving Size: 1
Food Group Servings
Macronutrients
Micronutrients
Ingredients
5-8 shrimp (depending on size)
1/2 bell pepper (any color)
1/2 onion
1/4 cup of beans, canned, rinsed
1/4 cup of brown rice, uncooked
3 cloves of garlic
2 dashes cayenne (optional)
1 teaspoon paprika
Other Ingredients
- 1 teaspoon brown cinnamon sugar- for the blackened coloring (optional)
- 1 dash of salt
- 2 dashes of black pepper
Instructions
Step 1:
The first thing you should do, if you are adding canned beans, is to open them, pour out the excess liquid, and rinse them underwater. This can significantly reduce the overall sodium
Then, if using frozen shrimp, place them in warm water to thaw.
Step 2:
Add 1/2 cup of water to your saucepan and bring to a boil.
Step 3:
Once the water is at a boil, add your rice, bring the temperature to a low setting, and cover the rice.
Step 4:
Now that your rice is situated, cut up all of your vegetables.
- Cut half the onion you are using into small pieces and the other half into strands
- Cut your bell pepper into strands
- Your garlic should be cut as small as possible
Step 5:
When there is around 15 minutes left in your rice, take a frying pan, add a tablespoon of olive oil and bring to medium heat.
Step 6:
If using 2 pans (1 to cook shrimp 1 for vegetables): Add 1/3 of the garlic, all the bell pepper and onion strands, salt, black pepper, 1 dash of cayenne, 1/2 tsp of paprika to the pan. Stir occasionally for the next 10 minutes.
If using 1 pan (just mix it all together): Add all your vegetables and spices into the pan and stir occassionally for the next 12 minutes
Step 7:
If using 2 pans (1 to cook shrimp 1 for vegetables): heat up the next pan to medium-high heat with more olive oil. Add the other 2/3 of garlic and duced onion into the pan and cover your shrimp in the salt, black pepper, paprika, cayenne, and brown sugar (if using).
If using 1 pan (just mix it all together): When there is only a couple minutes left in your rice it is time to add your shrimp into the pan and stir for a minute to cover in flavors
Step 8:
If using 2 pans (1 to cook shrimp 1 for vegetables): Once the second pan is warm, drop in the shrimp for a few minutes until they are cooked through.
If using 1 pan (just mix it all together): All set! Plate your rice, followed by the beans, and top with the shrimp and vegetable sautée.
Step 9:
If using 2 pans (1 to cook shrimp 1 for vegetables): All done! Plate the rice and beans. Then, top with the vegetables, and finally the shrimp.
Tips & Tricks:
- Hot sauce adds great flavor, without a lot of negative health effects.
- Make multiple portions and you have an easy couple of meals for the next few days
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