LunchDinnerHigh proteinMeal prep

Cajun Shrimp and Turkey Sausage Rice Meal Prep

Name: Cajun Shrimp and Turkey Sausage Rice Meal Prep
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 bowls
Ingredients: 500g shrimp, peeled and deveined; 300g turkey sausage, sliced into coins; 240g long-grain white rice, uncooked; 2 bell peppers, diced; 2 stalks celery, finely sliced; 1 onion, finely chopped; 3 cloves garlic, minced; 2 tbsp cajun seasoning; 1 tsp smoked paprika; 2 tbsp tomato paste; 500ml chicken or vegetable stock; 1 tbsp olive oil; 3 green onions, sliced; 1, cut into wedges lemon

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One pan, two proteins, four boxes: turkey sausage browned hard, shrimp cooked in the last three minutes so they never turn rubbery, and rice steamed in the same pan with peppers, celery and cajun spice. 43 grams of protein a serving and it reheats without the shrimp going tough.

Per serving (1 bowl)

43g

Protein

515

Calories

58g

Carbs

11g

Fat

4 bowls15 min30 min

Ingredients

1.1 lbshrimp, peeled and deveined
11 ozturkey sausage, sliced into coins
8 ozlong-grain white rice, uncooked
2bell peppers, diced
2 stalkscelery, finely sliced
1onion, finely chopped
3 clovesgarlic, minced
2 tbspcajun seasoning
1 tspsmoked paprika
2 tbsptomato paste
2 cupchicken or vegetable stock
1 tbspolive oil
3green onions, sliced
1, cut into wedgeslemon

Steps

1
Toss the shrimp with 1 tablespoon of the cajun seasoning and set aside in the fridge.
2
Heat the olive oil in a large deep skillet over medium-high heat and brown the turkey sausage coins on both sides, 4 to 5 minutes. Lift them out onto a plate.
3
Add the onion, peppers and celery to the same pan and cook until softened, 5 minutes. Stir in the garlic, the remaining cajun seasoning, the smoked paprika and the tomato paste and cook for 1 minute.
4
Stir in the rice, pour in the stock, bring to a boil, then cover and cook on low for 15 minutes until the rice is tender and the liquid is absorbed.
5
Return the sausage to the pan, lay the shrimp on top, cover again and cook for 3 minutes only, until the shrimp are just pink and opaque. Fold everything together off the heat.
6
Divide among 4 containers, top with the green onions and tuck a lemon wedge into each. Keeps in the fridge for 3 days; reheat covered and squeeze the lemon over at the end.