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Yields:
4 servings
Prep Time:
10 mins
Cook Time:
1 hr
Meal Types:
Main Dishes
Lunch
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Low Fat Shrimp Etouffee

A low fat alternative to this popular dish.

Ingredients

Directions

  1. 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.
  2. 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.
  3. 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.
  4. Add the water slowly stirring continuously. The sauce will begin to thicken. Stir in the salt, pepper, cayenne pepper, bay leaf and Cajun spice.
  5. 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.
  6. Serve over rice and top with the chopped green onions.
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Reviews 
Great flavor! I love this recipe, I didn't use the shrimp when I made it. Nice and spicey without being too hot.
01 Apr 12 by member: lyjferguson

     
 

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Nutrition summary:

There are 297 calories in 1 serving of Low Fat Shrimp Etouffee.
Calorie break-down: 19% fat, 43% carbs, 38% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 54
Calories 297
 
% Daily Values*
Total Fat 6.02g 9%
  Saturated Fat 1.672g 8%
  Polyunsaturated Fat 1.216g  
  Monounsaturated Fat 2.369g  
Cholesterol 177mg 59%
Sodium 1572mg 66%
Potassium 429mg  
Total Carbohydrate 30.75g 10%
  Dietary Fiber 4g 16%
  Sugars 7.23g  
Protein 27.14g  
 
Vitamin A 51% Vitamin C 190%
Calcium 12% Iron 26%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
15%
of RDI*
(297 calories)
15% of RDI
Calorie Breakdown:
 
Carbohydrate (43%)
 
Fat (19%)
 
Protein (38%)
Carbohydrates, 30.75g (43%) Fat, 6.02g (19%) Protein, 27.14g (38%)
* Based on a RDI of 2000 calories