Shrimp Étouffée from Healthy Diabetic Recipes

Shrimp Étouffée Recipe

Recipe Ingredients:

3 tbsp vegetable oil
1/4 cup all-purpose flour
1 cup chopped onion
1 cup chopped green bell pepper
1/2 cup chopped carrots
1/2 cup chopped celery
4 garlic cloves, minced
1 can clear vegetable broth - (14 1/2 oz)
1 bottle clam juice - (8 oz)
1/2 tsp salt
2 1/2 lb large shrimp, peeled, deveined
1 tsp red pepper flakes
1 tsp hot pepper sauce
4 cups hot cooked white or basmati rice
1/2 cup chopped flat leaf parsley

Recipe Instructions:

Heat oil in Dutch oven over medium heat. Add flour; cook and stir 10 to 15 minutes or until flour mixture is deep golden brown. Add onion, bell pepper, carrots, celery and garlic; cook and stir 5 minutes.

Stir in broth, clam juice and salt; bring to a boil. Simmer, uncovered, 10 minutes or until vegetables are tender. Stir in shrimp, red pepper and pepper sauce; simmer 6 to 8 minutes or until shrimp are opaque.

Ladle into eight shallow bowls; top each with 1/2 cup rice. Sprinkle with parsley. Serve with additional pepper sauce, if desired.

This recipe yields 8 servings.

Exchanges Per Serving: 1 1/2 Starch, 3 Meat, 1 Vegetable.

Nutrition Facts: Calories 306; Calories from Fat 20%; Total Fat 7g; Saturated Fat 1g; Protein 27g; Carbohydrates 32g; Cholesterol 219mg; Sodium 454mg; Dietary Fiber 1g.

Comments: The classic Cajun comfort food, étouffée literally means "to smother." This version eliminates most of the fat, but still "smothers" your tastebuds with abundant flavor and spice.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 8

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”

~ Henry Miller, American writer (1891-1980)

 

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