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Shrimp Etouffée |
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Serves: 4 Print this RecipePreparation time: 1 hour Cooking 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. 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 This recipe comes from the Cook'n collection. Try Cook'n for FREE!
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