Shrimp Étouffée

developed by Church Health Center Wellness

This day has many names: Shrove Tuesday, Fat Tuesday, Carnival, Mardi Gras. It is traditionally the last day before the discipline and restraint of Lent, so naturally it tends to be a day when we let loose. Yet we can enjoy the traditional foods of this day without sacrificing our health. Today we will prepare a healthier Shrimp Étouffée, very low in fat while high in protein, as a way of honoring and celebrating the traditional foods of Mardi Gras.

Prep time: 10 minutes; Total time: 50 minutes; Makes 8 servings
Serving Size: ¼ cup rice with ¾ cup shrimp mixture
Nutrition Facts (per serving): Calories: 370; Total Fat: 10.5 g; Sodium: 285 mg; Protein: 19 g; Fiber: 7 g

1 cup uncooked brown rice
½ large bell pepper, sliced
½ cup celery, about 2 stalks, chopped
½ small white onion, chopped
2 cloves garlic, minced
1 tablespoon all-purpose flour
½ teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dried parsley
Dash of crushed red pepper flakes
½ teaspoon salt-free Cajun seasoning
1 (10 ounce) can diced tomatoes with garlic and basil
½ pound frozen large uncooked shrimp, thawed
Salt, to taste
Pepper, to taste

Cook brown rice according to package directions in saucepan.
Cook shrimp according to package directions in saucepan. Remove from heat when pink.
Meanwhile, chop, slice and mince ingredients. Place in medium bowl.
Spray skillet with cooking spray and turn to medium heat. Add flour and cook 1 minute.
Add celery, bell pepper, onion, garlic, dried basil, dried oregano, garlic powder, onion powder, dried parsley, ground red pepper flakes and salt-free Cajun seasoning in skillet. Cook for 2 minutes.
Add tomatoes. Turn heat down slightly and simmer for 8 minutes.
Add cooked shrimp.
Serve over hot cooked brown rice.
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