High-protein, real-food, vegetable-forward, comfort-food-with-no-boundaries.
Serves: 4
Ingredients
Protein
- 1 lb boneless, skinless chicken breast, diced
- 1 lb large shrimp, peeled and deveined
- 4 oz andouille sausage, thinly sliced
Vegetables
- 1 yellow onion, diced
- 1 green bell pepper, diced
- 3 celery stalks, diced
- 3 garlic cloves, minced
- 2 cups sliced okra
- 1 can fire-roasted tomatoes, no-salt-added if possible
Base
- 2 tbsp extra-virgin olive oil or avocado oil
- 3 tbsp whole-wheat flour, or regular flour if preferred
- 4 cups low-sodium chicken broth
- 1 bay leaf
- 1 tsp smoked paprika
- 1 tsp dried thyme
- 1 tsp salt-free Cajun seasoning
- ¼ tsp cayenne, optional
- Black pepper, to taste
To serve
- 2 cups cooked white or brown rice, about ½ cup per serving
- Fresh parsley
- Optional: lemon wedge, hot sauce, or extra herbs
Method
- Brown the sausage.
Heat a large pot over medium heat. Add the sliced andouille and cook until lightly browned. Remove and set aside. - Make a lighter roux.
Add olive oil to the same pot. Whisk in the flour and cook for 3–5 minutes, stirring often, until it smells nutty and turns golden brown, not burnt. - Build the vegetable base.
Add onion, bell pepper, celery, and garlic. Cook 5–7 minutes until softened. - Add the body.
Stir in tomatoes, okra, broth, bay leaf, smoked paprika, thyme, Cajun seasoning, cayenne, and black pepper. Bring to a simmer. - Cook the chicken.
Add diced chicken and simmer 15–18 minutes, until cooked through. - Finish with shrimp and sausage.
Add shrimp and the browned andouille. Simmer 4–5 minutes, just until shrimp are pink and cooked through. - Serve.
Spoon over ½ cup cooked brown rice and finish with parsley.
Estimated Nutrition Per Serving
This estimate is based on the ingredient amounts above and 4 servings. Nutrition will change depending on the sausage brand, broth, rice portion, and how much oil is used, because apparently food labels enjoy chaos. USDA FoodData Central is the main source for standard food composition data, and the chicken, shrimp, brown rice, and andouille estimates are based on USDA-derived ingredient profiles.
| Nutrient | Approx. per serving |
|---|---|
| Calories | 540–575 |
| Protein | 48–55 g |
| Carbohydrates | 38–44 g |
| Fiber | 6–8 g |
| Fat | 15–18 g |
| Saturated fat | 4–6 g |
| Sodium | 600–900 mg |
| Added sugar | 0 g, if using no-sugar-added ingredients |
Sodium note: Andouille and broth are the big sodium traps here. The American Heart Association recommends no more than 2,300 mg sodium per day, with an ideal limit of 1,500 mg for most adults, so low-sodium broth and a smaller amount of sausage matter here.
Why It Fits the MW&B Lifestyle
This fits MW&B because it is built around real food first: shrimp, chicken, vegetables, broth, herbs, spices, and rice. No cream sauce, no ultra-processed shortcut packets.
It supports muscle maintenance because each serving gives a strong protein hit from shrimp and chicken. Chicken breast and shrimp are both protein-dense foods in USDA-derived nutrition data, which makes them useful for a midlife meal built around strength, satiety, and recovery.
It is vegetable-forward without feeling like punishment. Onion, celery, bell pepper, okra, tomatoes, garlic, and parsley add volume, fiber, flavor, and micronutrients.
It keeps the andouille for flavor, not as the main event. That matters because sausage is typically higher in saturated fat and sodium than lean proteins, using 4 oz across the whole recipe gives the dish its smoky depth of flavor.
It includes smart carbohydrates from brown rice. Brown rice contributes mostly carbohydrates with some protein and fiber, and ½ cup per serving keeps the bowl balanced.
MW&B Upgrade Options
For a lighter version, use 8 oz andouille instead of 4 oz only if serving a crowd, but keep the portion modest per bowl. For a more blood-sugar-friendly version, use ¼ cup brown rice plus ½ cup cauliflower rice per serving. For a higher-fiber version, add more okra, peppers, tomatoes, or even white beans.
