Shrimp Étouffée

Shrimp Étouffée Recipe
Photo: Randy Mayor; Styling: Leigh Ann Ross
Shrimp Étouffée is a spicy Cajun classic that is traditionally served over white rice.


6 servings (serving size: about 1 1/4 cups étouffée and 2/3 cup rice)

Recipe from

Cooking Light

Nutritional 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


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


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.

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 $13. —Karen MacNeil

Kathy Kitchens Downie, RD,

Cooking Light

July 2008
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