This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten.
"When the taste changes with every bite and the last bite is as good as the first, that's Cajun."
-Paul Prudhomme, Cajun Chef
The flavor of a brown roux is not in the fat but in the cooked flour!
There are as many different recipes for Cajun Spice blends as there are Cajuns. There are so many great blends available that I don’t bother to make my own. Recipes can include any of the following ingredients:
The one key is to check the Nutrition Facts to see if the blend has salt in the mix. I have seen blends with as much as 300 mg sodium in 1/4 teaspoon! Buy a blend with little or no salt.
Servings = 4 | Serving size =4 ounces shrimp
Cooking Time = 60 Minutes
This recipe can be multiplied by 2,3.
This recipe also requires making Cajun Spice
Leftovers are good for 24 – 48 hours. Reheat gently.
|6 Tbsp||all purpose flour|
|2 tsp||unsalted butter|
|2 tsp||olive oil|
|4 cloves||garlic (minced)|
|2 cups||yellow onions (diced)|
|1 cup||celery (diced)|
|1/2 cup||green bell peppers (diced)|
|1/2 cup||red bell pepper (diced)|
|1/4 tsp||freshly ground black pepper|
|2 tsp||cajun spice|
|1 cup||tomatoes (peeled, seeded and chopped)|
|2 Tbsp||dry sherry or white wine|
|2 Tbsp||fresh parsley (chopped)|
|2 tsp||fresh thyme (chopped)|
|1 lbs||large shrimp (peeled and deveined)|
|3 Tbsp||green onions (chopped)|
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 Jasmine Rice and top with the chopped green onions.
Serving size = about 2 cups / 4 ounces shrimp
Servings = 4
Amount Per Serving
|Calories 280||Calories from Fat 59|
|% Daily Value|
|Total Fat 7g||10%|
|Saturated Fat 2g||10%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 27g||9%|
|Dietary Fiber 4g||15%|
|Vitamin A 33%||Vitamin C 121%|
|Calcium 13%||Iron 26%|
|Vitamin K 55 mcg||Potassium 676 mg|
|Magnesium 73 mg|