Friday, May 14, 2010

Shrimp Etouffee

Here is a delicious and healthy shrimp recipe that I came across from the Cooking Light Annual I have been browsing.  It had a little bit of spice to it and both my husband and I really enjoyed it.  My oldest son really seemed to like it too.  My younger two kidlets just picked at it though.  I think it was a bit too spicy for them (my youngest especially is a total wimp when it comes to any heat;P)

Shrimp Etouffee

4 c. chicken broth (fat free, less sodium)
1 tsp. dried thyme
1 tsp. dried basil
1 bay leaf
1/3 c. butter, divided
1/2 c. all-purpose flour (about 2 1/4 oz.)
cooking spray
1 1/2 c. onion, chopped
2/3 c. celery, diced
1/2 c. red bell pepper, chopped
1/2 c. green bell pepper, chopped
3/4 c. water
1/4 c. tomato paste
1 Tbsp. salt-free Cajun seasoning
1 1/2 tsp. minced garlic
1/4 tsp. salt
1/4 tsp. pepper
1/4 tsp. ground red pepper
1 tsp. Worcestershire sauce
1/2 c. chopped green onions
1/2 c. chopped fresh flat leaf parsley, divided
1 lb. medium shrimp, peeled and deveined
4 c. hot, cooked long grain rice

Combine first 4 ingredients in a small saucepan over medium heat; bring to a simmer.  Cover and remove from heat.  

Melt 1/4 c. butter in a medium saucepan over medium heat.  Lightly spoon flour into dry measuring cup; level with a knife.  Add flour to pan; cook 8 minutes or until very brown, stirring constantly with a whisk.  Remove from heat.  Add 1 c. broth mixture to pan.  Stir with a whisk until smooth.  Add remaining 3 c. broth mixture; stirring with a whisk until smooth; set aside.

Melt remaining 1 Tbsp. + 1 tsp. butter in a large Dutch oven coated with cooking spray over medium-high heat.  Add onion, celery, and bell peppers to the pan; cook 10 minutes, or until vegetables are tender and onion is golden brown; stirring occasionally.  Stir in 3/4 c. water, scrapping pan to loosen browned bits.  Add tomato paste, Cajun seasoning, garlic, salt, pepper, and red pepper to onion mixture; cook 1 minute, stirring constantly.  Add reserved broth-flour mixture and Worcestershire sauce to pan, stirring well to combine; bring to a simmer.  Cook 10 minutes, stirring occasionally.  Add green onions, 1/4 parsley, and shrimp, cook 3 minutes or until shrimp are done.  Discard bay leaf.  Serve over rice.  Sprinkle each serving with 2 tsp. remaining parsley, if desired. 

Makes 6 servings (1 1/4 c. entouffee and 2/3 c. rice)

Source: Cooking Light   

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