Healthy Hints

While many cajun spiced shrimp-quinoa dishes have oodles of fat, this recipe uses less cheese and a small amount of olive oil. Not a fan of cheese? You could omit it entirely, and still not compromise on taste. If you're looking for ways to limit your salt intake, make your DIY cajun spice by mixing together garlic powder, black pepper, thyme, oregano and a hint of paprika.

Ingredients

Ingredients

180 g (1 cup) dry quinoa
475 ml (2 cups) water
450 g (1.0 lbs) large shrimp, peeled and deveined
6 tsp cajun seasoning
4 medium tomatoes, cut into chunks
1½ tbsp olive oil
1 medium sweet onion, chopped
1 - 2 jalapenos, seeded and chopped
6 cloves of garlic, minced
1 tbsp tomato paste
¼ tsp Salt
80 g (½ cup) fontina cheese, grated
3-4 sprigs fresh coriander, chopped

What does this chart mean?

Serving Weight 260 g
  • Calories287kcal
  • Protein26.1g
  • Fat10.3g
  • Saturated fat3.2g
  • Trans fat0.0g
  • Cholesterol185.3mg
  • Carbohydrate22.5g
  • Sugars (Total)4.7g
  • Fibre3.9g
  • Sodium753.00mg
  • Salt1.9g
  • Iron4.4mg
  • Vitamin A162.0RAE
  • Vitamin C20.8mg
  • Vitamin D0.2mcg
  • Vitamin B121.5mcg
  • Potassium637.0mg

Directions

  1. Rinse the quinoa several times under cold water. This step removes any bitterness. 
  2. Place the quinoa and water in a saucepan and bring to a boil.
  3. Reduce the heat and and simmer for 10 minutes or until the grains are tender, and all the water has been absorbed.
  4. Fluff the cooked quinoa with a fork to separate the grains and set aside.
  5. Place the shrimp in a large bowl and and add 2 teaspoons of cajun seasoning. Mix to evenly coat all the shrimp and set aside.
  6. In another bowl, mix the tomatoes with half a tablespoon of olive oil and 2 teaspoons of cajun seasoning. Set aside.
  7. Heat half a tablespoon of olive oil over a medium heat in a cast iron skillet (or any oven-safe pan). Add the shrimp and cook until opaque, about 3 minutes per side. Remove from the pan and set aside.
  8. Add the remaining olive oil to the pan along with the onion, jalapeno and garlic. Cook over a medium heat for 2 minutes until the onions and jalapenos are tender. Stir frequently.
  9. Mix in the cooked quinoa, tomato paste, tomato, salt and the remaining cajun seasoning.
  10. Top with the shrimps and sprinkle with cheese.
  11. Place in the oven and bake at 180°C / 350°F / Gas 4 for 10 minutes.
  12. Finish cooking by placing under a grill (broiler) on high for 2 minutes until the cheese has slightly browned.
  13. Garnish with fresh coriander.
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