Wednesday, March 9, 2011

Mardi Gras, one day late

Wow - has it really been three weeks since I last posted? Yikes! Well, a lot has happened. Actually, I was on vacation for one week - the rest of the time I was just too pootered (apparently) to post. The important thing is, I'm back!

I have another recipe to post (Holy Posole!) which I'll save for tomorrow, but today's recipe is an adapted Shrimp Etouffe, partly in honor of Mardi Gras (yes, it was yesterday!) and partially because I had the Holy Trinity (pepper, celery, and onion) in the fridge. So using a few recipes for inspiration, I created this one - the main adjustment I made was to use 1 T. olive oil instead of the 4-8 T. of butter typically called for in these recipes, saving about 700 calories total. I had this with some roasted cauliflower to get a few more veggies in.

Jen's Shrimp Etouffe

  • 1 bell pepper (red, yellow, green, or orange), cut into chunks
  • 3 medium celery stalks, coarsley chopped
  • 1 medium onion, peeled and quartered
  • 1 T. olive oil
  • 1/4 c. all purpose flour
  • 2 c. chicken broth
  • 1 bay leaf
  • salt and pepper
  • 1/4 t. (or more to taste) cayenne pepper
  • 1 t. Worcestershire sauce
  • 2 garlic cloves, minced
  • 1 t. thyme
  • 1 15-oz. can diced fire-roasted tomatoes with chiles
  • 12 oz. raw shrimp, deveined and peeled
  1. Finely chop the celery, onions, and pepper (or pulse in a food processor). Heat olive oil in a saucepan over a medium high heat and add vegetables. Cook, stirring, about 10 minutes or until vegetables soften. Add the flour and stir completely until flour is incorporated. Stir frequently so that it doesn't burn, about 5 minutes, then gradually add the chicken broth, stirring to incorporate each addition. Turn the heat down to a medium-low. Add seasonings and tomatoes, stir to incorporate, cover and simmer for about 20-30 minutes. Stir every few minutes to ensure it's not sticking.
  2. Add the shrimp, stirring to ensure they're incorporated; replace the lid and simmer for 5-7 minutes being careful that the shrimp doesn't overcook. Serve over rice.
Nutrition information per serving: 200 calories, 17g carbs, 5g fat, 21g protein, 2g fiber

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