Prep Time |
Cook Time |
Total Time |
Makes |
Calories |
0 min. |
0 min. |
0 min. |
6 |
0 |
Lite Shrimp Étoufee
Enjoy this classic Creole dish with less fat and sodium.
Ingredients:
| 4 cups of vegetable or no salt chicken broth
|
| 1 sprig of thyme leaves |
| 1 teaspoon dried basil
|
| 1 bay leaf
|
| 1/3 cup olive or vegetable oil, divided
|
| 1/2 cup all-purpose flour (about 2 1/4 ounces)
|
| 1 large chopped onion
|
| 2-3 stalk of celery chopped thin
|
| 1/2 cup chopped red bell pepper
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| 1/2 cup chopped green bell pepper
|
| 3/4 cup water
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| 1/4 cup tomato paste
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| 1 tablespoon salt-free Cajun seasoning
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| 2 crushed cloves of garlic
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| 1/4 teaspoon salt
|
| Fresh ground black pepper
|
| 1/4 teaspoon ground red pepper
|
| 1 teaspoon Worcestershire sauce
|
| 1/2 cup chopped green onions
|
| 1/2 cup chopped fresh herbs (thyme, parsley, and sage.) |
| 1 pound medium shrimp, peeled and deveined (about 30 shrimp)
|
| 4 cups hot cooked long-grain rice |
Instructions:
| 1 | Combine first 4 ingredients in a small saucepan over medium heat; bring to a simmer. Cover and remove from heat. |
| 2 | Melt 1/4 cup butter in a medium saucepan over medium heat. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour to pan; cook 8 minutes or until very brown, stirring constantly with a whisk. Remove from heat. Add 1 cup broth mixture to pan; stir with a whisk until smooth. Add remaining 3 cups broth mixture, stirring with a whisk until smooth; set aside. |
| 3 | Melt remaining 1 tablespoon plus 1 teaspoon butter in a large Dutch oven coated with cooking spray over medium-high heat. Add 1 1/2 cups onion, celery, and bell peppers to pan; cook 10 minutes or until vegetables are tender and onion is golden brown, stirring occasionally. Stir in 3/4 cup water, scraping pan to loosen browned bits. Add tomato paste, Cajun seasoning, garlic, salt, black pepper, and red pepper to onion mixture; cook 1 minute, stirring constantly. Add reserved broth-flour mixture and Worcestershire sauce to pan, stirring well to combine; bring to a simmer. Cook 10 minutes, stirring occasionally. Add green onions, 1/4 cup parsley, and shrimp; cook 3 minutes or until shrimp are done. Remove bay leaf. |
| 4 | Serve with chopped green onions and any herbs (parsley, thyme, sage.) |
