Shrimp Etouffée


Serves: 4
Total Calories: 161

Ingredients

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

Etouffée:
1 tablespoon canola oil
1 medium onion, chopped
1 green or red bell pepper, chopped
2 stalks celery, chopped
4 green onions, chopped
1 jalapeño pepper, finely chopped
2 cloves garlic (large), minced
2 tablespoons Fat-Free Brown Roux
Fresh lemon juice to taste
cayenne pepper to taste
Fresh ground pepper to taste

Directions:

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

NUTRITION FACTS
Calories 204
Calories from Fat 45
Total Fat 5g
Saturated Fat 0g
Cholesterol 218mg
Sodium 274mg
Carbohydrate 14g
Dietary Fiber 3g
Sugar 6g
Protein 26g

Nutritional Facts:

Serves: 4
Total Calories: 161
Calories from Fat: 36

This Shrimp Etouffée recipe is from the Forbidden Foods Diabetic Cooking Cookbook. Download this Cookbook today.




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