In a Dutch Oven
Shrimp Étouffée
1 tablespoon canola oil
3 tablespoons all-purpose flour
4 celery stalks with leaves, finely chopped
1 large red bell pepper, finely chopped
1 onion, finely chopped
2 garlic cloves, minced
½ cup water
1 pound peeled and deveined medium shrimp
3 scallions, thinly sliced
¼ cup chopped fresh flat-leaf parsley
1 teaspoon lemon juice
¼ teaspoon salt
⅛ teaspoon cayenne
1 Heat oil in medium Dutch oven over low heat. Gradually add flour and cook, whisking constantly, until light golden brown, about 15 minutes. Increase heat to medium. Add celery, bell pepper, onion, and garlic; cook, stirring frequently, until vegetables are softened, about 15 minutes (mixture may stick to bottom of pot).
2 Add water to Dutch oven and cook, scraping up browned bits from bottom of pot, about 3 minutes. Stir in remaining ingredients. Simmer, stirring constantly, until shrimp are just opaque in center, about 5 minutes.
PER SERVING (1 cup): 177 Cal, 5 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 168 mg Chol, 404 mg Sod, 14 g Carb, 5 g Sugar, 3 g Fib, 20 g Prot, 85 mg Calc.
FYI The word étouffée comes from the French word étouffer, which means “to smother.” This popular spicy Cajun dish consists of a rich stew of seafood—often crayfish—and vegetables that is smothered in sauce and served over rice. The basis of this dish’s deep flavor comes from the browned flour and fat mixture, known as a roux.