Heart Healthy
Foil packets are a genius way to get dinner on the table, all folded up into individual servings. Since food of varying cooking times come together, it’s important to use extra-large shrimp (smaller ones will overcook) and to chop the potatoes into a ½-inch dice so it is tender in time.
Print Recipe
Foil Packet Cajun Shrimp Boil
-
Servings:
4
Ingredients
For the Cajun spice blend:
-
2 teaspoons sweet paprika -
1 teaspoon garlic powder -
1/2 teaspoon black pepper -
3/4 teaspoon oregano -
3/4 teaspoon thyme -
1/2 teaspoon celery seeds -
1/4 teaspoon cayenne -
1/4 teaspoon hot red pepper flakes
For the shrimp boil:
-
1 pound red potatoes -
2 tablespoon canola oil -
1 1/2 pound shrimp -
1/4 pound turkey kielbasa (link sausage) -
4 ears corn
Directions
Tip: Click on step to mark as complete.
For the Cajun spice blend:
-
In a small bowl, add all the spices. -
Mix together to combine. Taste, adding more cayenne and red pepper flakes depending on desired spice level.
For the shrimp boil:
-
Preheat the oven to 425°F. Make 4 sheets of aluminum foil about 20 inches long. Reserve. -
Dice the potatoes into ½-inch pieces. Add diced potatoes into a medium bowl with 1 tablespoon oil and 2 teaspoons of the Cajun spice blend. Stir to combine spices with potatoes. Divide potatoes between each sheet of foil, placing in a horizontal line in the center. -
Add shrimp and sliced kielbasa into the bowl along with remaining Cajun spice blend and remaining 1 tablespoon oil. Stir together to combine. Divide the shrimp and place flat around the potatoes. -
Remove the husks and silk from each ear of corn and slice in half. Place each corn half vertically on the sides of each potato/ shrimp mixture. -
Securely seal the top and sides of each foil packet. Add each foil packet onto a large baking sheet and place into the preheated oven. Cook until shrimp is pinky and fully cooked, about 25 minutes. (Remove 1 packet to check that shrimp is fully cooked before removing them all from the oven.) -
Carefully transfer the packet’s contents onto each plate and serve.
Cooking Tip: Make sure each packet is fully sealed by tightly folding—this helps ensure the packet to steam and cook the contents inside.
Keep it Healthy: Mixing your own Cajun spice blend is one way to conquer a heart-healthy, low-sodium diet as many blends contain a large amount of salt.
Tip: Since some shrimp are treated in a sodium solution to help the shells slip off easier, make sure to look for untreated shrimp and also glance at the nutrition contents on the back of frozen shrimp bags.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 428 | |
|---|---|---|
| Total Fat | 11.7 g | |
| Saturated Fat | 1.8 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 3.6 g | |
| Monounsaturated Fat | 5.8 g | |
| Cholesterol | 289 mg | |
| Sodium | 462 mg | |
| Total Carbohydrate | 40.8 g | |
| Dietary Fiber | 5.2 g | |
| Sugars | 8.9 g | |
| Protein | 44.5 g | |
Dietary Exchanges
2 1/2 starch, 5 lean meat
-
Servings:
4
Ingredients
For the Cajun spice blend:
-
2 teaspoons sweet paprika -
1 teaspoon garlic powder -
1/2 teaspoon black pepper -
3/4 teaspoon oregano -
3/4 teaspoon thyme -
1/2 teaspoon celery seeds -
1/4 teaspoon cayenne -
1/4 teaspoon hot red pepper flakes
For the shrimp boil:
-
1 pound red potatoes -
2 tablespoon canola oil -
1 1/2 pound shrimp -
1/4 pound turkey kielbasa (link sausage) -
4 ears corn
Directions
Tip: Click on step to mark as complete.
For the Cajun spice blend:
-
In a small bowl, add all the spices. -
Mix together to combine. Taste, adding more cayenne and red pepper flakes depending on desired spice level.
For the shrimp boil:
-
Preheat the oven to 425°F. Make 4 sheets of aluminum foil about 20 inches long. Reserve. -
Dice the potatoes into ½-inch pieces. Add diced potatoes into a medium bowl with 1 tablespoon oil and 2 teaspoons of the Cajun spice blend. Stir to combine spices with potatoes. Divide potatoes between each sheet of foil, placing in a horizontal line in the center. -
Add shrimp and sliced kielbasa into the bowl along with remaining Cajun spice blend and remaining 1 tablespoon oil. Stir together to combine. Divide the shrimp and place flat around the potatoes. -
Remove the husks and silk from each ear of corn and slice in half. Place each corn half vertically on the sides of each potato/ shrimp mixture. -
Securely seal the top and sides of each foil packet. Add each foil packet onto a large baking sheet and place into the preheated oven. Cook until shrimp is pinky and fully cooked, about 25 minutes. (Remove 1 packet to check that shrimp is fully cooked before removing them all from the oven.) -
Carefully transfer the packet’s contents onto each plate and serve.
Cooking Tip: Make sure each packet is fully sealed by tightly folding—this helps ensure the packet to steam and cook the contents inside.
Keep it Healthy: Mixing your own Cajun spice blend is one way to conquer a heart-healthy, low-sodium diet as many blends contain a large amount of salt.
Tip: Since some shrimp are treated in a sodium solution to help the shells slip off easier, make sure to look for untreated shrimp and also glance at the nutrition contents on the back of frozen shrimp bags.