Cajun Shrimp + Veggie Quinoa + Garlic Green Beans MEAL PREP & NEW PAM Cooking Spray Oils

fyi... if your waiter or waitress tell you that they absolutely love quinoa (pronounced exactly like it sounds) and it's also their favorite dish on the menu you prolly shouldn't take their word for it. #YoureWelcome #TrueStory #InsertNervousLaughter

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meal prepping is soooo uncomplicated, guys.  all dishes are meal preppable (just roll with it).  you just make a bunch of something, split it up into equal, individual portions (normally using tupper ware) and store them in the fridge until you're ready to chow down. let me see... yeah, that's pretty much it. if you're doing the macro counting thing, just throw the whole recipe into my fitness pal, note the number of servings you prepared, and let the app do the math. bada-bing. could be pizza. could be grilled chicken. could be fufu. could be french fries. feel me?

 now, when i personally use the term meal prep, I'm referring to healthier, lighter, and better-for-me foods. ya know, nothing deep fried, usually leaner cuts of protein, (grilled, baked, boiled) all types of fresh produce, and no-low processed complex carbs (taters, squashes, whole grain pastas, rice, breads). foods that keep me feeling light yet satisfied, energized, and they fuel me through my workouts and busy days.  i am careful about not using an excessive amount of oil both in my food and while cooking (in the pan before sautéing) because oil has the most calories per serving than any other food <gasp>.

these guys help...big time. cooking your own food is crucial to reaching your health and fitness goals but we know this already!  these NEW PAM Cooking Spray Oils help me continue to prepare  great, flavorful dishes while keeping any sneaky extra fat and/or calories out. 5 sprays = just 10 calories!

someone always asks how i cook my quinoa and my rice cooker gets 100% of the credit.  we all have that one (or multiple!) thing we struggle to get right when it comes to cooking. unfortunately for my Nigerian husband i cannot get stove top rice to save my liiiiife.  the rice cooker uses the same liquid ratios and i substitute low sodium chicken broth for the water if i have some on hand.

i used my Fish Fixe wild caught gulf shrimp for this recipe!  have you seen my Insta posts about Fish Fixe yet? check these local, busy moms out on IG and see just how they are completely changing the premium seafood delivery game.  i didn't know just how much i needed this service, lol!  more exciting news about Fish Fixe is on the way so sit tight.  

i normally knock out my meal prep on sunday afternoons after church. pick the best day for your schedule and get it done.  marination time included, this should take you no more than an hour.  however, if you marinate the night before that helps cut that extra 30 minutes right on out. 

Yield: 6 servingsAuthor: Leah K. EgwuatuPrint RecipePin it

Cajun Shrimp + Veggie Quinoa + Garlic Sesame Green Beans

prep time: 30 MINScook time: 35 MINStotal time: 65 mins

ingredients:

Cajun Shrimp

• 1 lb jumbo shrimp 
• 1 tbsp extra virgin olive oil
• 2 tsp cajun seasoning
• 1 minced garlic clove
• 1 tbsp Worcestershire sauce
•  1 tsp Sriracha
• 1 tbsp fresh lemon juice
• 1 tbsp chopped parsley 
• pink Himalayan sea salt to taste
• cracked black pepper to taste
• NEW PAM Olive Oil Cooking Spray

Garlic Sesame Green Beans

• 32 oz bag green beans
• pink himalayan sea salt to taste
• cracked black pepper to taste
• NEW PAM Olive Oil Cooking Spray
• 2 tbsp toasted sesame seeds
• large bowl of ice water
• 1-2 clove(s) minced garlic
• 1-2 tbsp coconut aminos

Veggie Quinoa

• 1 cup uncooked quinoa 
• 2 cups low sodium chicken broth
• 1/4 cup raisins
• 1 cup halved cherry tomatoes 
• 1/2 cup unsalted, roasted pistachios
• juice of half a lemon
• 2 bunches fresh baby spinach 
• pink Himalayan sea salt to taste
• cracked black pepper to taste

instructions:

Cajun Shrimp

1. add shrimp and remaining ingredients to a plastic bag or bowl and place in the fridge to marinate for at least 30 minutes minimum
2. heat your grill pan to super high heat (or your no-stick pan to medium-hight heat and coat with NEW PAM Olive Oil Cooking Spray)
3.  cook shrimp for 1:30 - 2 min on each side. be careful not to overcook!

Garlic Sesame Green Beans

1. boil a large pot of water
2. once boiling, add green beans and blanch (boil) for approximately 3 minutes per lb.
3. remove green beans and immediately submerge them completely in a large bowl of ice water to stop the cooking process and preserve their color and tenderness.
4. after 30 seconds in the ice bath, remove the beans and dry them by blotting them with a cup towel or paper towels.
5. coat a large skillet with   NEW PAM Olive Oil Cooking Spray and set it to medium-high heat.
6. toss in the minced garlic and stir in around until fragrant (1-2 min)
7. add green beans and stir frequently; cook to your desired crispiness and add sesame seeds just before shutting off the heat.

Veggie Quinoa

1. add chicken broth (or water) to rice cooker along with quinoa and cook according to the machine's instructions.
2. once cooked, add quinoa and remaining ingredients to a large mixing bowl and combine well.  

calories

375

fat (grams)

13

sat. fat (grams)

4

carbs (grams)

47

protein (grams)

28

sugar (grams)

8

Created using The Recipes Generator

I was able to make 6 individual meals using these measurements!  double or triple as needed.

remember, you are always in control over what you put into your food and what you put into your mouth. 

 happy prepping! questions? ask below and let's get them answered. enjoy your friday, fit friends!