Prep time: 15 minutes
Cook time: 40 minutes

Ingredients:

1 pound dry brown rice
3 tablespoons unsalted butter
1 large onion, chopped
1 large green pepper, chopped
2 stalks celery, chopped
1 heaping tablespoon all-purpose flour
2 teaspoons to 1 tablespoon no-salt-added creole seasoning
1/2 teaspoon salt
2 cans (15 ounces each) no-salt-added diced tomatoes
2 bay leaves
1 pound uncooked peeled and deveined large shrimp, tails removed
Hot sauce for serving (optional)

Directions:

1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
2. Prepare brown rice according to package directions. Prepare the next part of the recipe while the rice cooks.
3. Wash fresh produce under cool running water, scrubbing with a vegetable brush. Cut to prepare for the recipe.
4. In a large deep skillet, melt the butter over medium-high heat. Add the onion, green pepper, and celery. Sauté until the vegetables are tender, 5 to 10 minutes.
5. Sprinkle the flour, creole seasoning, and salt over the vegetables. Cook for 5 to 6 minutes, stirring often.
6. Add the canned diced tomatoes and bay leaves. The mixture should be thick, but not dry. Add water, a little at a time if necessary, to moisten.
7. Reduce heat to low and simmer 20 to 25 minutes, stirring occasionally.
8. Remove bay leaves. Add shrimp and cover the pan. Continue to cook 3 to 5 minutes, until the shrimp turns pink and opaque.
9. Rewash hands after handling raw shrimp.
10. Serve shrimp and vegetable mixture over hot cooked rice. Allow each person to add hot sauce, if desired.
11. Refrigerate leftovers within 2 hours.

Notes:

• Creole seasoning has mild heat. If you are sensitive to heat, add only a little at a time or make your own without cayenne pepper.
• If you cannot find no-salt-added creole seasoning, try this mixture instead: 1 teaspoon garlic powder, 1/2 teaspoon dried thyme, 1/2 teaspoon paprika, 1/2 teaspoon oregano, 1/4 teaspoon cayenne pepper (more or less, depending on how spicy you like it).
• You can make the sauce ahead of time, but do not add the shrimp until you are ready to reheat it for serving.
• Add some variety to this basic recipe. Try fish or chicken as a substitute for shrimp. Substitute mashed potatoes or cooked pasta for the brown rice.

Makes 6 servings
Serving size: 1 cup shrimp and sauce with 1 cup rice
Cost per recipe: $12.77
Cost per serving: $2.13

Nutrition facts per serving: 390 calories; 8g total fat; 4g saturated fat; 0g trans fat; 110mg cholesterol; 650mg sodium; 62g total carohydrate; 7g dietary fiber; 5g total sugars; 0g added sugars; 17g protein; 0% Daily Value of vitamin D; 8% Daily Value of calcium; 10% Daily Value of iron; 15% Daily Value of potassium

Source: Brooke Jenkins, Extension Specialist