Shrimp Etouffee

adapted from Cooking Light Comfort Food

Dinner | Servings: 6
Prep time: 30 min | Cook time: 30 min | Total time: 1 hour

Ingredients

  • 4 cups fat-free, low-sodium chicken broth
  • 1 tsp. dried thyme
  • 1 tsp. dried basil
  • 1 bay leaf
  • 1/3 cup unsalted butter, divided
  • 1/2 cup (about 2.25 oz.) flour
  • 1 1/2 cups chopped onion
  • 2/3 cup diced celery
  • 1/2 cup chopped red bell pepper
  • 1/2 cup chopped green bell pepper
  • 3/4 cup water
  • 1/4 cup tomato paste
  • 1 tbsp. salt-free Cajun seasoning
  • 1 1/2 tsp. minced garlic
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 tsp. cayenne pepper
  • 1 tsp. Worcestershire sauce
  • 1/2 cup chopped green onions
  • 1/2 cup chopped fresh flat-leaf parsley, divided
  • 1 lb. medium shrimp (about 30), peeled and deveined
  • 4 cups hot cooked long-grain rice

Process

  1. Add chicken broth, thyme, basil and the bay leaf to a small saucepan over medium heat; bring to simmer. Cover and remove from heat.
  2. Not sure if your roux is done? Check out these photos of a roux from start to finish. Melt 4 tablespoons (1/2 stick) of butter in a heavy-bottom saucepan over medium heat. Stir in flour and cook about 8 to 10 minutes, whisking constantly. The roux should be a very brown mahogany color. Remove from heat. Add 1 cup of the broth mixture and whisk until smooth. Whisk in the remaining broth mixture until smooth. Set aside.
  3. In a large dutch oven or heavy-bottomed pot, melt 1 tablespoon plus 1 teaspoon of butter (I increased this to 2 tbsp.) over medium-high heat. Add onion, celery and peppers and cook, stirring occasionally, for 10 minutes or until the onions are golden brown. Stir in water, scraping the pan to loosen any browned bits.
  4. Add tomato paste, cajun seasoning, garlic, salt and both ground peppers. Cook 1 minute, stirring constantly.
  5. Stir in the reserved roux-broth mixture and Worcestershire sauce; bring to simmer. Cook 10 minutes, stirring occasionally.
  6. Add green onions, 1/4 cup parsley and shrimp. Cook 3 minutes or until shrimp are done. Discard bay leaf.

Serve over cooked rice. Sprinkle with remaining parsley, if desired.

Nutrition info:


Serving size: About 1 1/4 cups étouffée and 2/3 cup rice
Calories: 395
Fat: 12.2g
Carbohydrates: 47.9g
Fiber: 3.6g
Protein: 22.6g

Ads will not print