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

  • 1 pound (454g) shrimp (peeled and deveined)

Directions:

  1. Melt the olive oil or butter in a large pot over medium heat.

  2. Add the chopped bell peppers, onion, carrot, and celery to the butter and cook until softened

  3. Add the tomatoes, broth, parsley, spices, salt, and hot sauce to the pot.

  4. Bring the mixture to a boil. Then, reduce the heat and let simmer for 20-30 minutes.

  5. Make a “slurry” by mixing 1 tbsp of cornstarch with cold water. Add the slurry into the pot. This will thicken the dish so it is less ‘soupy.’

  6. Stir in the shrimp (or whichever protein you prefer) and continue to simmer until cooked through

  7. Serve this dish over rice, quinoa, or cauliflower rice (for lower carbs).

Use wild rice, quinoa, or cauliflower rice as the base. You can sub the shrimp for whatever protein you prefer. Leftover turkey would also work!

Originally adapted from Martha Stewart's blog

Yields: 4 Servings

Nutrition Facts

Calories: 225

Carbohydrates: 14g

Fibre: 4g

Protein: 28g

Fat: 4g


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CrossFit BRIO

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Saskatoon, SK

306-262-1692

CrossFit BRIO South

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