Preparation Time: 10 mins
Cooking Time: 1 hr
Meal type:
Main Dishes
Lunch
Rating:
FatSecret Members Average Rating
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A low fat alternative to this popular dish.
Ingredients
Directions
- Place the flour in a large non-stick skillet and heat over medium-high heat. Watch the pan carefully, stirring and shaking the flour. It will take about 10 to 15 minutes and the flour will turn an almond brown. Do not let the flour cook too fast or burn. Remove to a plate and cool.
- While the flour is cooling place the butter and olive oil in the pan over medium heat and add the minced garlic. Cook, stirring frequently, until it softens. Add the onions, celery, green and red peppers and cook until the peppers are slightly soft.
- Sprinkle about 1/4 of the cooked flour over the top of the cooked vegetables. 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.
- Add the water slowly stirring continuously. The sauce will begin to thicken. Stir in the salt, pepper, cayenne pepper, bay leaf and Cajun spice.
- Cook slowly adding water a tablespoon at a time if the sauce is too thick. Add the tomatoes, sherry, parsley and thyme. The sauce can be made to this point and kept warm or overnight. When ready to serve heat the sauce and add the shrimp. Cook until they are pink and firm.
- Serve over rice and top with the chopped green onions.
152 members have added this recipe to their cookbook.
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Reviews
Great flavor! I love this recipe, I didn't use the shrimp when I made it. Nice and spicey without being too hot.
01 Apr 12 by member: lyjferguson
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Nutritional Summary:
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There are 297 calories in 1 serving of Low Fat Shrimp Etouffee.
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Calorie Breakdown: 19% fat, 43% carbs, 38% prot. |
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Nutrition Facts
Serving Size
per serve
Energy
1242 kj
15%
297 kcal
Fat
6.02g
9%
Saturated Fat
1.672g
8%
Trans Fat
0g
Monounsaturated Fat
2.369g
Polyunsaturated Fat
1.216g
Carbohydrates
30.75g
12%
Sugar
7.23g
8%
Fibre
4g
Protein
27.14g
54%
Salt
3.93g
66%
Cholesterol
177mg
Potassium
429mg
21%
Calorie Breakdown:
Carbohydrate (43%)
Fat (19%)
Protein (38%)
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*Based on an RDI of 2000 calories
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