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Shrimp Etouffée |
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Serves: 4 Preparation time: 1 hourCooking time: 30 minutes Serves: 4 Serving size: 1 1/2 cups In this complex Louisiana specialty, shrimp (or, if you can get them, crayfish) are smothered (etouffée) in a mixture of simmered aromatic vegetables. Thanks to Fat-Free Brown Roux (see recipe, p. 49), we’ve trimmed the fat considerably. It requires some time, but each step is critical in adding a layer of flavor, including simmering the shrimp in their flavorful shells. You can’t take any short-cuts on this dish! Serve it with hot cooked rice and a crisp green salad on the side. Print this Recipe Bouillon: 3 cups water 1 medium onion, quartered 2 cloves garlic, flattened with a knife 1 teaspoon fresh ground black pepper 1/2 teaspoon dried thyme 1/2 teaspoon coriander seeds 1/2 teaspoon dried red pepper flakes 1 bay leaf 1 1/2 pounds large shrimp, shells on Etouffee 1 tablespoon canola oil 1 medium onion, chopped 1 green bell peppers, or red, chopped 2 stalks celery, chopped 1 jalapeño pepper, finely chopped 2 cloves large garlic, minced Cayenne pepper to taste 2 tablespoons Brown Roux , see recipe Fresh lemon juice to taste Fresh ground pepper to taste
1. To prepare the bouillon, in a large saucepan, combine the water, onion, garlic, black pepper, thyme, coriander, pepper flakes, and bay leaf; bring to a boil. Add the shrimp; reduce the heat, cover, and simmer 1 minute. Remove from the heat and let stand 10 minutes. 2. With a slotted spoon, transfer the shrimp to a bowl; when cool enough to handle, peel the shrimp and set aside. Discard the shells. Strain the broth and return it to the saucepan. Bring to a boil and cook, uncovered, until the liquid is reduced to 1 1/2 cups, about 10 minutes. Set aside. 3. Meanwhile, in a large, nonstick saucepan, heat the oil. Add the onion, bell pepper, celery, green onions, jalapeño pepper, and garlic; cook, stirring as needed, until the vegetables are soft, about 10 minutes. Sprinkle with the roux and stir to incorporate. Add the reserved bouillon and simmer until heated through, about 2 minutes. Season with lemon juice, cayenne, and ground pepper to taste. Pour the sauce over the shrimp. Exchanges 1 Carbohydrate 3 Very Lean Meat 1/2 Fat Calories 204 Calories from Fat 45 Total Fat 5g Saturated Fat 0g Cholesterol 218mg Sodium 274mg Carbohydrate 14g Dietary Fiber 3g Protein 26g |
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