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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.
146 members have added this recipe to their cookbook.
 

Average Member Rating

for SkinnyBeeyatch's own diet :

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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
Filter comments for:  all diets  |  SkinnyBeeyatch's own diet

     
 

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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
297
 
% Daily Values*
Total Fat
6.02g
9%
Saturated Fat
1.672g
8%
Trans Fat
-
Polyunsaturated Fat
1.216g
Monounsaturated Fat
2.369g
Cholesterol
177mg
59%
Sodium
1572mg
66%
Total Carbohydrate
30.75g
10%
Dietary Fiber
4g
16%
Sugars
7.23g
Protein
27.14g
Vitamin D
-
Calcium
470mg
47%
Iron
18.72mg
104%
Potassium
429mg
12%
Vitamin A
10250IU
205%
Vitamin C
456.6mg
761%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
15%
of RDI*
(297 calories)
15% of RDI
Calorie Breakdown:
 
Carbohydrate (43%)
 
Fat (19%)
 
Protein (38%)
* Based on a RDI of 2000 calories


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