Home > Recipes > Family Pantry Meal - Cajun Crab & Chicken Sausage Brown Rice Mix

Kevin Curry

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

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

Ingredients for 8 servings

* Optional Substitution Note

  • 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


Step 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.

Step 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.

Step 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.

Step 4

Garnish and enjoy!

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Prep 5min
Cook 40min
Total 45min

Nutrition per serving

About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!