Are you ready to infuse your meal prep with some Louisiana-inspired flair? These Cajun Bowls are not just a feast for the taste buds; they’re also a celebration of vibrant flavors and textures! Packed with juicy chicken sausage, succulent shrimp, roasted corn, and fluffy rice, all seasoned with a bold Cajun spice blend, this dish is perfect for lunch or dinner throughout the week. Plus, a drizzle of light Yum Yum sauce adds a creamy, tangy finish that you won’t want to miss!
Ingredients for Cajun Bowls (Serves 5)
- Protein:
- 10 chicken sausage links (approximately 640g)
- 500g shrimp, peeled and deveined
- Vegetables:
- 1 ½ cups roasted corn (fresh or frozen)
- 1 bell pepper, diced
- 1 medium onion, diced
- 2 cups fresh spinach or kale
- Grains:
- 2 cups cooked white rice (or brown rice for a healthier option)
- Cajun Seasoning:
- 2 tbsp paprika
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1 tsp cayenne pepper (adjust to taste)
- 1 tsp dried oregano
- Salt and pepper to taste
- Yum Yum Sauce:
- ½ cup mayonnaise
- 2 tbsp ketchup
- 1 tbsp rice vinegar
- A dash of hot sauce (optional)
Grocery List
- Chicken sausage links
- Shrimp
- Roasted corn
- Bell pepper
- Onion
- Fresh spinach or kale
- White rice (or brown rice)
- Paprika
- Garlic powder
- Onion powder
- Cayenne pepper
- Dried oregano
- Mayonnaise
- Ketchup
- Rice vinegar
- Hot sauce (optional)
Cooking Guide
Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Instructions:
- Cook the Rice:
- In a medium pot, bring water to a boil. Add rice and cook according to package instructions. Once done, fluff with a fork and set aside.
- Prepare the Cajun Sausage and Shrimp:
- In a large skillet over medium heat, add a splash of oil. Slice the chicken sausage and sauté until browned.
- Add the shrimp to the skillet and sprinkle with Cajun seasoning. Cook until shrimp turns pink and opaque, about 3–4 minutes.
- Roast the Corn and Vegetables:
- In another pan or on a baking sheet, toss the corn, diced bell pepper, and onion with olive oil and additional Cajun seasoning. Roast in an oven preheated to 400°F (200°C) for about 15 minutes until slightly charred.
- Make the Yum Yum Sauce:
- In a small bowl, mix together mayonnaise, ketchup, rice vinegar, and hot sauce until smooth.
- Assemble the Bowls:
- Divide the cooked rice among five bowls. Top each bowl with sautéed sausage and shrimp, roasted corn mixture, and fresh spinach or kale.
- Drizzle with Yum Yum sauce before serving.
Nutritional Information (per serving)
- Calories: Approximately 550 kcal
- Protein: ~35g
- Carbohydrates: ~60g
- Fat: ~20g
Tips & Notes
- Meal Prep: These bowls can be stored in airtight containers in the fridge for up to four days.
- Customize: Feel free to swap out proteins or vegetables based on your preference or what you have on hand.
- Spice Level: Adjust the cayenne pepper according to your heat tolerance.
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