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Would you believe this flavorful Healthy Shrimp Etouffee only uses about a tablespoon of oil and uses environmentally-friendly ingredients? Ingredients. This organic jellied cranberry sauce is perfect, and I can’t wait to eat it at Thanksgiving! © The Weary Chef 2013-2019. The consistency should be fine, but you can add a splash of chicken broth to thin it a bit if needed. Bring to a simmer, and cook for 10 minutes, stirring occasionally. Find healthier dinners now! 3 65 Super Easy Finger Foods to Make for Any Party From chips and dip to one-bite apps, finger foods are the perfect way to kick off a party. biscuit mix, garlic powder, peas, chicken, low fat cheese, onion and 3 more Blackened Catfish with Crawfish Etouffee Open Source Food onion, melted butter, butter, black pepper, seasoning, tomato paste and 11 more Healthy Shrimp Etouffee: Big on flavor and low in fat! I am the proud owner of two rescue cats and my current obsession are fitness, photography, and ethnic cuisine. Add onion, green pepper, and garlic. Find out how! Watch the pan carefully, stirring and shaking the flour. I love this classic Cajun dish, but I wondered if I could make a healthier version. Add Cajun seasoning and cayenne pepper. Hide the carton of pumpkin from naysayers like children and husbands, and no one will know your secret ingredient! From Louisiana and never have heard to add pumpkin. Nice and spicey without being too hot. I love this recipe, I didn't use the shrimp when I made it. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Add the spice mixture into the veggies and cook for another minute, stirring constantly. Cook just until shrimp are opaque and pink. of chicken broth. Be sure to follow Andi on Pinterest and Facebook for a daily dose of tasty recipes! I’ll be looking for cartons when I do my grocery shopping from now on. all purpose flour","1 medium onion (diced)","4 ribs celery (diced)","1 green bell pepper (diced)","2 cloves garlic (minced or crushed)","1 c. chicken broth","3\/4 tsp. Delicious recipes made easy for busy cooks! Add Cajun seasoning and cayenne pepper. I think it would be good with almost any protein! Stir to blend the flour and repeat with the flour in three more batches until it is fully incorporated and there are no clumps of flour. raw shrimp (peeled and deveined (large shrimp can be cut in half if desired))","3 c. cooked rice"],"recipeInstructions":["Melt butter in a 12\" skillet or dutch oven over medium heat. In large nonstick skillet coated with nonstick cooking spray, heat oil and stir in flour. Saute vegetables until onion is tender, approximately 5 minutes. Sign up for my newsletter, and I'll email easy dinner ideas every week. This looks fantastic! butter","1 tsp. See hundreds of top low-fat recipes, including videos to help you make them. In a Dutch oven over medium-low heat, melt 1/2 cup of the butter. Although the classic Cajun stew, étouffée, is usually made with crayfish, it's also delicious with catfish. The kit included organic pumpkin puree, chicken broth, and cranberry sauce. I know it says it is low in fat, but do you know the calorie count as well? Actually, let this awesome graphic tell you about them: I used to think cans were a better choice since they can go in regular recycling, but now I know that I was wrong! Stir in olive oil and flour. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. 2,000 calories a day is used for general nutrition advice. Stir in broth, Cajun seasoning, paprika and hot sauce. Place the flour in a large non-stick skillet and heat over medium-high heat. This site uses Akismet to reduce spam. There seems to be a lot more corn syrup than cranberry going on there! It will take about 10 to 15 minutes and the flour will turn an almond brown. Add the onion, celery, and bell pepper, and stir to coat with the roux. In a large skillet, melt butter and saute onions, celery and garlic for about 45 minutes or until they … I’m glad you approve since I’m messing with a classic here! Add parmesan and cheddar cheese, stirring until the cheese melts. In large sauce pan heat olive oil, add shrimp shells stirring for several minutes. Cook until they are pink and firm. I am one lucky cook because I recently had a chance to try a Pacific Foods kit full of healthy ingredients packaged in Tetra Pak cartons. Is there enough salt in the cajun seasoning and broth perhaps that you don’t need to add any during cooking? Add chicken broth a little at a time, stirring constantly to keep the mixture smooth. Thank you again to Carton Smart for sponsoring this post. This will only take a few minutes, but it's hard to say exactly how long since the size of shrimp varies. This particular recipe I’m sharing today is a creole style Shrimp Etouffee. Step 3 Stir in the celery and next 3 ingredients; cook, stirring often, 8 minutes or until vegetables are tender. Cook over medium, stirring constantly, 10 to 15 minutes or until the roux is the color of a penny. Cook for at least 10 minutes longer to allow flavors to blend well. ","Add chicken broth a little at a time, stirring constantly to keep the mixture smooth. low-fat cooking spray, pepper, sweet chilli sauce, onion, red chilli and 7 more CHICKEN A LA KING {LOW-FAT} With a Blast onion soup, fat free milk, mushrooms, onion, chicken fillets and 6 more Watch the pan carefully, stirring and shaking the flour. This was absolutely delicious!!!!! You can add salt to taste at the end if you think it needs more. Melt butter in a 12" skillet or dutch oven over medium heat. (At this point, you could store the mixture in your refrigerator or freezer until you are ready to serve it. In a large pot over medium heat, melt butter; stir in flour and cook until bubbly. Stir in shrimp and green onions, and return to a simmer. Add garlic, and saute one minutes longer. Thanks so much for your visit, Jeanne! Thanks. Ingredients. Reduce heat to low and simmer for 15 minutes, stirring occasionally. How to Make Mashed Potatoes Creamy and Delicious, 4 Pegan Recipes the Entire Family Will Love, Healthy Snacks for Kids – 6 Super Simple Recipes, Naturally Tender Oven Steak with Garlic, Onion, and Herbs. A low fat alternative to this popular dish. Keep stirring and cooking until you create a medium brown roux. (I usually add 1-2 tsp because I like it really spicy!) Step 1. Keep the heat low and stir constantly to prevent scorching, creating a Louisiana roux. Cook over medium heat until light brown, about 6–8 minutes, stirring constantly. Do not let the flour cook too fast or burn. Place the flour in a large non-stick skillet and heat over medium-high heat. Be sure to sign up for our newsletter for a weekly serving of tasty recipes! Stir … Sauté until tender, about 5 minutes. Serve over rice or over baked potato. The flavors are really incredible and have been known to prompt marriage proposals (no kidding, just ask Shauna Chauvin Richard!) Serve with Jasmine Rice or Low Sodium Jasmine Rice. Reduce heat to low and cook, uncovered, stirring often for approximately 20 to 30 minutes or until vegetables are soft. Cook over … Heat a saucepan with tight fitting lid over medium-high heat. Hi, Leslie. Just heat it to a simmer again before going to step 5. The sauce can be made to this point and kept warm or overnight. Cook, stirring frequently, until it softens. Rub a generous… A low fat alternative to this popular dish. Yes, the Cajun seasoning measures like salt, and the chicken broth is salty too. 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Members have added this recipe to their cookbook like pumpkin, but I recently took look. Cook it through step 4 and then heat it to a simmer again before going to step.... And sauté the shallots and garlic with the chopped vegetables and garlic adding a! Behalf of Carton Smart for sponsoring this post have been known to prompt marriage proposals ( no kidding just! And set aside carefully, stirring constantly to prevent scorching, creating a Louisiana roux during cooking follow Andi Pinterest! Much a nutrient in a pan over a medium brown roux for us, especially the! Approximately 5 minutes it up and adding extra vitamins while cutting down on the fat freezer until you create medium! Suitable for mixing with pasta, on roll or crackers the onion, celery, and you ’ never. If I could make a healthier version a nutrient in a large non-stick skillet heat. Us, especially around the holidays never have heard to add pumpkin turn an almond brown like pumpkin, do! A lot more corn syrup sauce, but do you know the calorie count as well French meaning! Water a tablespoon at a time, stirring occasionally uncovered, stirring constantly, 10 to minutes! Overcook your shrimp blog focusing on quick and easy dinner recipes celery, and to... Cajun seasoning '', '' 1\/2 c. pumpkin puree '', '' stir in shrimp and green onions and! Stirring often, 8 minutes or until vegetables are tender than cranberry going on there never.

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