Prep 30 mins
Cook 30 mins
From the Lighten Up section of Cooking Light July 2008. This spicy Cajun classic is traditionally served over white rice. Wine note: A traditional Shrimp Etouffee is fabulous with something cold and bold that can refreshingly stand up to the spices. A great choice is a dry rose from Spain; these wines are a fabulous foil for Cajun dishes.
- 4 cups chicken broth, fat free, less sodium
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1 bay leaf
- 1⁄3 cup butter, divided
- 1⁄2 cup all-purpose flour (about 2 1/4 ounces)
- cooking spray
- 1 1⁄2 cups onions, chopped
- 2⁄3 cup celery, diced
- 1⁄2 cup red bell pepper, chopped
- 1⁄2 cup green bell pepper, chopped
- 3⁄4 cup water
- 1⁄4 cup tomato paste
- 1 tablespoon salt-free cajun seasoning
- 1 1⁄2 teaspoons garlic, minced
- 1⁄4 teaspoon salt
- 1⁄4 teaspoon black pepper
- 1⁄4 teaspoon ground red pepper
- 1 teaspoon Worcestershire sauce
- 1⁄2 cup green onion, chopped
- 1⁄2 cup fresh flat-leaf parsley, chopped and divided
- 1 lb medium shrimp, peeled and deveined (about 30 shrimp)
- 4 cups cooked long-grain rice, hot
- Combine first 4 ingredients in a small saucepan over medium heat; bring to a simmer. Cover and remove from heat.
- Melt 1/4 cup butter in a medium saucepan over medium heat. Lightly spoon flour into a 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 cup broth mixture to pan; stir with a whisk until smooth. Add remaining 3 cups broth mixture, stirring with a whisk until smooth; set aside.
- Melt remaining 1 tablespoon plus 1 teaspoon butter in a large Dutch oven coated with cooking spray over medium-high heat. Add 1 1/2 cups onion, celery, and bell peppers to pan; cook 10 minutes or until vegetables are tender and onion is golden brown, stirring occasionally. Stir in 3/4 cup water, scraping pan to loosen browned bits. Add tomato paste, Cajun seasoning, garlic, salt, black 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 cup parsley, and shrimp; cook 3 minutes or until shrimp are done. Discard bay leaf.
- Serve over rice. Sprinkle each serving with 2 teaspoons remaining parsley, if desired.
- Serving size = 1 1/4 cups etoufee and 2/3 cup rice.