Shrimp and sausage foil packets

Opening one of these foil packets unwraps an explosion of aroma, color, and flavor.

Tucked inside are plump shrimp that have been tossed with Cajun spices and a rainbow of vegetables—zucchini, red bell peppers, and corn—along with slices of Andouille sausage and fresh herbs. They all simmer together in the pouch, and create a mouthwatering sauce.

Best of all, the packets can go from freezer to oven, so they're a breeze to make ahead of time.

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Nutrition information (per 1-packet serving):

Calories 350; total fat 16g; protein 32g; carbs 17g; fiber 2g

8

Ingredients 

2 Tbsp salt-free Cajun or Creole seasoning

½ tsp salt

¼ tsp freshly ground black pepper

2 ¼ pounds cleaned large shrimp

2 fully cooked andouille sausage links (6 ounces total), very thinly sliced

2 medium zucchini (8 ounces each), sliced into ¼-inch thick rounds

2 large red bell peppers, seeded and cut into thin strips

3 cups corn kernels (one 1-pound bag frozen corn)

½ cup chopped fresh Italian parsley leaves

½ cup chopped fresh basil leaves

1 cup dry white wine, such as pinot grigio

1/3 cup olive oil

How to make it 

In a medium bowl, combine the Cajun seasoning, salt, and pepper. Add the shrimp, and toss to coat.

Place eight large (10x18") pieces of heavy-duty aluminum foil on a flat surface.

Divide the sausage, zucchini, bell peppers, and corn among the foil pieces, placing the vegetables in the center of each. Top each with shrimp (about 5 or 6), sprinkle each with 1 tablespoon parsley and 1 tablespoon basil. Drizzle each with 2 tablespoons wine, and about 2 teaspoons oil. Fold each piece of foil to form a packet, sealing tightly and leaving a little room inside for air to circulate. The packets may be refrigerated or frozen at this stage.

To continue, preheat the oven to 425°. Arrange the packets on a baking sheet, and cook until the shrimp are cooked through and the vegetables are crisp-tender, about 13 minutes. Open the packets slowly, being careful of the hot steam. Transfer the shrimp, vegetables, and sauce that's accumulated to individual bowls or plates.

To refrigerate and heat: Place uncooked packets in the refrigerator, where they will keep for up to 1 day. When ready to cook, follow the above instructions, adding roughly 5 minutes to the cook time for a total of about 18 minutes.

To freeze and heat: Place uncooked packets into sealable plastic bags, keeping them level and upright. (Two packets fit well into a gallon-size bag). Freeze for up to 2 months. There is no need to thaw before cooking. Remove the frozen packets from the bags, place them on a baking tray in a cold oven set to 425°. Once the oven comes to temperature, continue to cook for 35 to 40 minutes.

High-protein recipes

Cook Time: 

13

Prep Time: 

15

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