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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
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 refrigerator light goes on...

The flavor of a brown roux is not in the fat but in the cooked flour!

Cajun Spice Blends

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:

Paprika
Ground cumin
Salt
Garlic powder
Onion powder
Black pepper
Dried thyme
Dried oregano
Cayenne pepper
Cardamom
Caraway seeds
Dried basil
Filé powder
Dry mustard

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.  


 

Shrimp Etouffee



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.

Serve with Jasmine Rice or Jasmine Rice - Low Sodium Version

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)
2 cups water
1/2 tsp salt
1/4 tsp freshly ground black pepper
pinch cayenne
2 bay leaves
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.

Nutrition Facts

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  
Cholesterol 178mg 59%
Sodium 784mg 33%
Total Carbohydrates 27g 9%
    Dietary Fiber 4g 15%
    Sugars 8g  
Protein 27g  
Vitamin A 33% Vitamin C 121%
Calcium 13% Iron 26%
Vitamin K 55 mcg Potassium 676 mg
Magnesium 73 mg

 

 

 
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