ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Shrimp Étouffée

Photo: Randy Mayor; Styling: Leigh Ann Ross
Yield 6 servings (serving size: about 1 1/4 cups étouffée and 2/3 cup rice)
Shrimp Étouffée is a spicy Cajun classic that is traditionally served over white rice.

Ingredients

  • 4 cups fat-free, less-sodium chicken broth
  • 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 chopped onion
  • 2/3 cup diced celery
  • 1/2 cup chopped red bell pepper
  • 1/2 cup chopped green bell pepper
  • 3/4 cup water
  • 1/4 cup tomato paste
  • 1 tablespoon salt-free Cajun seasoning
  • 1 1/2 teaspoons minced garlic
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground red pepper
  • 1 teaspoon Worcestershire sauce
  • 1/2 cup chopped green onions
  • 1/2 cup chopped fresh flat-leaf parsley, divided
  • 1 pound medium shrimp, peeled and deveined (about 30 shrimp)
  • 4 cups hot cooked long-grain rice

Nutrition Information

  • calories 395
  • caloriesfromfat 28 %
  • fat 12.2 g
  • satfat 6.9 g
  • monofat 3 g
  • polyfat 1.1 g
  • protein 22.6 g
  • carbohydrate 47.9 g
  • fiber 3.6 g
  • cholesterol 142 mg
  • iron 4.9 mg
  • sodium 655 mg
  • calcium 102 mg

How to Make It

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

  2. Melt 1/4 cup butter in a medium saucepan over medium heat. Lightly spoon flour into a 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 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.

  3. 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.

  4. Wine note: A traditional Shrimp Étouffée is fabulous with something cold and bold that can refreshingly stand up to the spices. A great choice is a dry rosé from Spain; these wines are a fabulous foil for Cajun dishes. I love El Coto Rosado from Rioja. The 2006 is $ —Karen MacNeil