Shrimp and sausage foil packets

Shrimp and sausage foil packets

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Opening one of these foil packets unwraps an explosion of aroma, color, and flavor.

Tucked inside are plump shrimp that have been tossed with Cajun spices and a rainbow of vegetables—zucchini, red bell peppers, and corn—along with slices of Andouille sausage and fresh herbs. They all simmer together in the pouch, and create a mouthwatering sauce.

Best of all, the packets can go from freezer to oven, so they're a breeze to make ahead of time.

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Nutrition information (per 1-packet serving):

Calories 350; total fat 16g; protein 32g; carbs 17g; fiber 2g

8

Ingredients 

2 Tbsp salt-free Cajun or Creole seasoning

½ tsp salt

¼ tsp freshly ground black pepper

2 ¼ pounds cleaned large shrimp

2 fully cooked andouille sausage links (6 ounces total), very thinly sliced

2 medium zucchini (8 ounces each), sliced into ¼-inch thick rounds

2 large red bell peppers, seeded and cut into thin strips

3 cups corn kernels (one 1-pound bag frozen corn)

½ cup chopped fresh Italian parsley leaves

½ cup chopped fresh basil leaves

1 cup dry white wine, such as pinot grigio

1/3 cup olive oil

How to make it 

In a medium bowl, combine the Cajun seasoning, salt, and pepper. Add the shrimp, and toss to coat.

Place eight large (10x18") pieces of heavy-duty aluminum foil on a flat surface.

Divide the sausage, zucchini, bell peppers, and corn among the foil pieces, placing the vegetables in the center of each. Top each with shrimp (about 5 or 6), sprinkle each with 1 tablespoon parsley and 1 tablespoon basil. Drizzle each with 2 tablespoons wine, and about 2 teaspoons oil. Fold each piece of foil to form a packet, sealing tightly and leaving a little room inside for air to circulate. The packets may be refrigerated or frozen at this stage.

To continue, preheat the oven to 425°. Arrange the packets on a baking sheet, and cook until the shrimp are cooked through and the vegetables are crisp-tender, about 13 minutes. Open the packets slowly, being careful of the hot steam. Transfer the shrimp, vegetables, and sauce that's accumulated to individual bowls or plates.

To refrigerate and heat: Place uncooked packets in the refrigerator, where they will keep for up to 1 day. When ready to cook, follow the above instructions, adding roughly 5 minutes to the cook time for a total of about 18 minutes.

To freeze and heat: Place uncooked packets into sealable plastic bags, keeping them level and upright. (Two packets fit well into a gallon-size bag). Freeze for up to 2 months. There is no need to thaw before cooking. Remove the frozen packets from the bags, place them on a baking tray in a cold oven set to 425°. Once the oven comes to temperature, continue to cook for 35 to 40 minutes.

High-protein recipes

Cook Time: 

13

Prep Time: 

15

Fitness

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September 5, 2017 at 11:37AM