| Fast Prep
louisiana bayou chowder
prep: 20 minutes | cook: 30 minutes | MAKES: 6 to 8 servings (1⅓ cups each)
- 1 lb. fresh or frozen peeled, deveined medium shrimp
- ⅓ cup all-purpose flour
- ⅓ cup vegetable oil
- 1 cup chopped onion
- ½ cup chopped celery
- ½ cup chopped green sweet pepper
- ½ cup chopped red sweet pepper
- 2 cloves garlic, minced
- 3 cups reduced-sodium chicken broth
- 2 cups sliced fresh okra or one 10-oz. pkg. frozen sliced okra
- ¼ tsp. black pepper
- ⅛ tsp. cayenne pepper
- 12 oz. cooked andouille sausage or smoked sausage, sliced
- 1 cup cooked rice
- ¼ cup chopped green onions
- ¼ cup heavy cream
1. Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels.
2. For roux, in a heavy 4-qt. pot stir together flour and oil until smooth. Cook and stir constantly over medium-high heat about 5 minutes or until the roux is dark reddish brown.
3. Stir the next five ingredients (through garlic) into roux. Cook about 5 minutes or until vegetables are tender, stirring frequently. Add broth, okra, black pepper, and cayenne pepper. Bring to boiling; reduce heat. Simmer, covered, 15 minutes, stirring occasionally.
4. Stir in sausage; heat through. Add shrimp and the remaining ingredients; cook 2 to 4 minutes or until shrimp are opaque, stirring frequently.
PER SERVING: 488 cal., 33 g fat (11 g sat. fat), 164 mg chol., 957 mg sodium, 22 g carb., 3 g fiber, 5 g sugars, 26 g pro.
