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 safe for those who are sensitive to gluten. Use gluten-free garbanzo flour in this dish instead of all-purpose flour.
"When the taste changes with every bite and the last bite is as good as the first, that's Cajun."
-Paul Prudhomme, Cajun Chef
Shrimp Etouffee is the quintessential New Orleans dish. It is also a perfect example of how Mediterranean diet is great for you. While this is a classic American dish it has its foundations in Mediterranean cuisine. That makes sense when you think about it. Louisiana has been owned by the French and Spanish. During the latter part of the 1800s a large influx of Italian immigrants into Louisiana brought even more European influence.
This technique of browning the flour first is one that I learned from a patient: an elderly African American woman who claimed that she made the best gumbo in the world (no, not anyone famous). I never got to taste her gumbo, but using the technique of browning the flour first works great. After all, a lot of the flavor of a great etouffee or a gumbo comes from the toasted flour - not the fat.
Adding the toasted flour gradually is key to keep it from clumping. Start with a couple of tablespoons at the most and fold it in completely until well blended to keep the flour from clumping. I actually prefer using the garbanzo flour because it is always more forgiving and much less likely to clump. The flour is perfect not because it is gluten free, but it also brings a lovely nutty flavor to the browned flour.
The selection of Cajun Spice is critical. Spice blends on the market shelf often contain a ton of salt that will overpower your final dish. It is best to make your own, but there are some good choices on the market that don't contain salt. I have tried McCormick and it is pretty good, but the best on the market is Paul Prudhomme's Magic Salt Free Seasoning blend. It is widely available and a great authentic Louisiana flavor.
Servings: 4 | Serving size: 4 ounces shrimp with sauce
Cooking Time: 60 Minutes
This recipe can easily be multiplied and leftovers are good for 24 - 48 hours. Reheat gently. Serve with Brown Rice.
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. Adjust the heat so that the flour does not cook too fast or burn. Remove to a plate and allow to cool.
Place the olive oil in the pan over medium heat, and add the diced onion.
Cook for about 3 minutes. Stir frequently.
Add the garlic and celery. Cook for about 2 minutes. Stir frequently.
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 vegetable stock and water slowly stirring continuously.
As the sauce begins to thicken add the salt, pepper, cayenne pepper, bay leaf and Cajun spice.
Cook over medium low heat 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 for about 8 to 10 minutes until they are pink and firm.
Serve over Brown Rice and top with the chopped green onions.
Note that the Nutrition Facts are for the Etouffee without the rice.
Serving size: 4 ounces shrimp with vegetables in sauce
|Calories 230||Calories from Fat 32|
|% Daily Value|
|Total Fat 3.5g||4%|
|Saturated Fat 0.5g||3%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 23g||9%|
|Dietary Fiber 5g||19%|
|Vitamin A 13%||Vitamin C 120%|
|Calcium 12%||Iron 15%|
|Vitamin K 80mcg||Potassium 900mg|