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Family Pantry Meal – Cajun Crab & Chicken Sausage Brown Rice Mix

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories
Protein
Fat
Carbs
Total Time 45 minutes

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Cajun Chicken and Rice

Ingredients

Family Pantry Meal - Cajun Crab & Chicken Sausage Brown Rice Mix
Ingredients for 8 servings

  • 2 tablespoons olive oil
  • 1lb lean spicy chicken sausage (or 93% lean turkey sausage)
  • 1/2 medium yellow onion
  • 2 celery stalks, diced
  • 1 green bell pepper, diced
  • 4 garlic cloves, minced
  • 2 tablespoons The Fit Cook Southern Creole Cajun seasoning
    • SUBSTITUTE: 1 tablespoon smoked paprika + 1 teaspoon chili powder + 2 teaspoons dried thyme + 1 teaspoon garlic powder + 1 teaspoon onion powder + 1/2 teaspoon cayenne
  • 2 teaspoons dried oregano
  • pinch of sea salt & pepper
  • 2 cups long grain brown rice, uncooked
  • 3 1/2 cups no salt added chicken brown
  • 1 can (14.5oz) diced tomatoes
  • 2 bay leaves
  • 16oz lump crab meat, cooked (OR shrimp)
  • Louisiana hot sauce or Tabasco to taste
  • Garnish
    • fresh chopped parsley
Steps
  1. Set a (dutch) pot on medium heat.  Once hot, add the chicken sausage and chop it up as it cooks, about 1 -2 minutes.  Alternatively, if using cooked sausage, cook until the outside edges begin to sear.   Add the onion, celery, bell pepper and garlic.  Continue mixing and chopping up the sausage with the veggies, about 2 -3 minutes.
  2. Add the seasoning and rice and mix everything together, ensuring that every grain of rice is covered in oil and seasoning, about 1 -2 minutes.  Pour in the broth and diced tomatoes.  Add a pinch of sea salt & pepper and then bring to a light simmer. Once lightly simmering, add the bay leaves, then partially cover and cook for 25 – 30 minutes, or until 85% of the liquid has been absorbed by the rice.
  3. Fold in the lump crab meat (or shrimp), then completely cover and cook for an additional 10 -12 minutes until the rice is cooked to your satisfaction. Add tablespoons of chicken broth if the rice is too dry.  Season to taste with sea salt, pepper and Louisiana hot sauce.
    Family Pantry Meal - Cajun Crab & Chicken Sausage Brown Rice Mix
  4. Garnish and enjoy!
    Family Pantry Meal - Cajun Crab & Chicken Sausage Brown Rice Mix

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Calories
Protein
Fat
Carbs
Sodium
Fiber
Sugar
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.