Creole Chicken, Sausage,Shrimp & Corn on the Cob

This Creole-inspired variation of a shrimp boil can be made in the oven on just one baking sheet. A medley of spices gives this healthy dish of chicken, sausage, shrimp and veggies a rich, complex flavor. Sweet corn, peppers and tomatoes tossed in a garlic paprika spice mix round add rich, savory flavor. Protein rich, this is a Keto and Paleo friendly meal. Bell peppers and tomatoes are excellent sources of vitamins A & C and antioxidants such as lycopene, lutein and quercetin that are known to fight cancer and other diseases as well as enhance vision. Corn, while sweet, is considered a low-glycemic food, meaning that it digests slowly and does not spike blood sugar due to its fiber content. Corn also contains multiple B vitamins and essential minerals such as zinc, magnesium, copper, iron and manganese.

Makes: 4 servings
Time to cook: 40 minutes

Ingredients

· 1 teaspoon garlic powder

· 1 teaspoon paprika

· ¾ teaspoon ground pepper

· ¾ teaspoon dried thyme leaves

· ¼ teaspoon cayenne pepper

· ¼ teaspoon salt

· 2 tablespoons olive oil, divided

· 4 medium ears corn, husks removed, each cut crosswise into 4 pieces

· 1 medium red bell pepper, cut into 1-inch dice

· 1 medium green bell pepper, cut into 1-inch dice

· 1 medium onion, cut into 1-inch dice

· 2 cups cherry tomatoes or chopped tomatoes

· 2 links cooked chicken sausage, cut into 1/2-inch slices

· 8 ounces boneless, skinless chicken thighs, trimmed and cut into 1-inch cubes

· 8 ounces raw shrimp (31-35 count), peeled and deveined

· 2 tablespoons chopped fresh parsley (Optional)

· 1 lemon, quartered (Optional)

Cooking Instructions

1. Place a large, rimmed baking sheet in the oven; preheat to 425degrees F.

2. Combine garlic powder, paprika, ground pepper, thyme, cayenne, and salt in a large bowl. Set aside 2 tsp. of the mixture. Add 1 Tbsp. oil to the remaining spice mixture in the large bowl; stir to combine. Add corn, red and green bell peppers, onion, tomatoes, and sausage; toss to coat.

3. Remove the baking sheet from the oven and coat with cooking spray. Spread the vegetable mixture on the prepared pan; roast for 10 minutes.

4. Meanwhile, whisk the remaining 1 Tbsp. oil and the reserved spice mixture in the large mixing bowl. Add chicken and shrimp; toss to coat.

5. Remove the pan from the oven. Stir the vegetables and arrange the chicken and shrimp mixture on top. Roast until the chicken and shrimp are cooked through and the vegetables are tender, 10 to 15 minutes more. Sprinkle with parsley and serve with lemon wedges, if desired.

Tip: No corn on the cob? Substitute 2 cups frozen sweet corn kernels for the cobs - no need to thaw. Thawed frozen shrimp works in this recipe too.You can also blend in cooked shrimp to the cooked chicken, sausages and veggies.

Nutrition per serving
368 calories; 16 grams fat; 3 grams saturated fat; 5 grams monounsaturated fat; 8 grams polyunsaturated fat; 138 milligrams cholesterol; 31 grams carbohydrates; 5 grams dietary fiber; 2 grams sugar; 29 grams protein; 724milligrams sodium; 81 mg Vitamin C (90% DV); 2321 IU Vitamin A (46% DV)

Recipe from SaraHaas (Eating Well)

‍