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Wednesday Oct 11, 2017


OTM x 5 min

5 Strict HSPU (add deficit if able) or 5 Dumbbell Strict Press

8 Min AMRAP 10 Overhead Lunge (115/80lb barbell) 5 Toes to Bar 10 OH Lunge 10 T2B 10 OH Lunge 15 T2B Etc.

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New Orleans Style Cajun Shrimp

by Coach Courtney, RD www.vitalitynutrition.ca

This is a super quick and easy New Orleans style shrimp dish. However, you could sub the shrimp for whatever type of protein you prefer - including leftover turkey! This recipe was originally sent to me from Coach Rana at CrossFit BRIO. I posted on the blog about a year ago but have circulated this dish back into my Fall meal planning. Enjoy!

Ingredients:

  • 2 tbsp butter or olive oil

  • 2 bell peppers, chopped (300g)

  • 1 large onion, chopped (150g)

  • 1 carrot, chopped (100g)

  • 3 stalks celery, chopped (200g)

  • 6 whole tomatoes, crushed (from a can of whole tomatoes)

  • 2 cups chicken broth

  • ½ cup fresh parsley, chopped

  • 1.5 tbsp Cajun seasoning (adjust based on preference)

  • 1 tsp paprika

  • ½ tsp salt

  • ~½ tsp Tabasco sauce (or to taste)

  • 1 tbsp. cornstarch