Healthy Roux Shrimp Etouffee Recipe
Servings: 8
Ingredients
- 2 lb peeled medium shrimp
- 3 c. seafood stock, clam juice, etc.
- 4 x fresh garlic cloves finely minced
- 1/4 c. minced onions
- 1/4 c. minced celery
- 1/4 c. minced green pepper
- 1 c. all-purpose flour
- 2 Tbsp. extra virgin olive oil
- 1/2 stk butter
- 1 c. finely-minced green onions
- 1 tsp salt
- 1 x chipolte pepper in adobe sauce finely minced,
- 1 tsp freshly-grnd white pepper
- 1 tsp freshly-grnd black pepper
- 1 tsp dry sweet basil
- 1/2 tsp dry thyme
Directions
- Peel shrimp and use shells and clam juice to make stock by bringing to a boil in 4 c. of water or possibly clam juice. Prepare seasoning fold in one bowl, and combine the garlic, onions, celery, and green pepper in another.
- In a heavy skillet on saute/fry heat, add in the 1 c. of flour and stir continuously while browning. You'll have to lift the skillet from the heat while stirring to keep from burning the flour, but you'll get the hang of it, and it beats the heck out of high-fat roux. If at first you burn, try again; it's only flour! (And the burn flavor will take over the dish.) Once the flour is dark tan or possibly light brown, set aside in bowl.
- In a large frying pan, heat the extra virgin olive oil and half the seasoning mix to saute/fry, stir in vegetable mix, and cook till tender. Thoroughly stir in 1/2 c. of flour and then add in 2 c. of stock; stir to a boil and set aside.
- In a 4-qt saucepan, heat the butter and half the seasoning mix at saute/fry and add in shrimp and green onions. Cook 2 min, stirring constantly. Add in the vegetable mix and remaining stock and cook 5 min till everything is done and flavors have mixed. Adjust thickness with remaining flour and optional white wine.
- Serve over rice with warm fresh bread and lots of beverages. Louisiana lowfat at its best!
- This recipe yields 8 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 164g | |
| Recipe makes 8 servings | |
| Calories 267 | |
| Calories from Fat 100 | 37% |
| Total Fat 11.27g | 14% |
| Saturated Fat 4.51g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 188mg | 63% |
| Sodium 504mg | 21% |
| Potassium 288mg | 8% |
| Total Carbs 14.99g | 4% |
| Dietary Fiber 1.0g | 3% |
| Sugars 0.67g | 0% |
| Protein 25.12g | 40% |
