Shrimp Etouffee

This recipe uses frozen shrimp to make a fresh and spicy meal full of flavour! Frozen shrimp tend to be the only kind you can buy; but when making recipes like this a larger size with shells on help to make a rich shrimp stock.

 

Lower Calorie Shrimp Etouffee

Ingredients

Ingredients

  • 2 tsp olive oil
  • 1 medium onion, chopped
  • 1/2 cup green bell pepper, choppedcelery
  • 1/2 cup celery, chopped
  • 2 cloves of garlic, minced
  • 14-ounce can of diced tomatoes
  • 8 oz tomato sauce
  • 1/4 teaspoon of cayenne pepper
  • 1/4 tsp Cajun Seasoning
  • 1 bay leaf
  • 1 tbsp of all purpose flour (1 tsp corn starch for gluten-free)
  • 2 tbsp water
  • 1 lb of large shrimp, peeled and deveined
  • 2 tsp Worcestershire sauce
  • 2 tsp hot sauce, to taste
  • 1 medium spring onion, sliced
  • 2 tbsp fresh parsley, chopped
  • salt to taste

Method

Method

  1. In a large frying pan heat the olive oil over medium heat.
  2. Add the chopped onion, green bell pepper, garlic and celery and saute until tender.
  3. Add tomatoes and tomato sauce, cayenne pepper, cajun spice, bay leaf and bring to a boil.
  4. Cover and reduce heat to low and simmer 20-30 minutes.
  5. Mix the flour and water and stir into the tomato mixture.
  6. Continue cooking for another 5 minutes.
  7. Lightly season the shrimp with the Cajun seasoning and add immediately to the tomato mixture.
  8. Add Worcestershire sauce and hot sauce; stir together.
  9. Cook for another 5 to 6 minutes, or until shrimp is opaque and cooked through, adjust salt if needed.
  10. Add chopped green onion and parsley and serve.

Serves: 4 – Serving Size: 1/4th – Nutrition Per Serving
Calories: 212, Fat: 5g, Carbohydrate: 18g, Fibre: 4g, Sugar: 8g, Protein: 26g