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The Recipe Instructions |
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Ingredients
3 tbsp vegetable oil
1/4 cup all-purpose flour
1 cup chopped onion
1 cup chopped green bell pepper
1/2 cup chopped carrots
1/2 cup chopped celery
4 garlic cloves, minced
1 can clear vegetable broth - (14 1/2 oz)
1 bottle clam juice - (8 oz)
1/2 tsp salt
2 1/2 lb large shrimp, peeled, deveined
1 tsp red pepper flakes
1 tsp hot pepper sauce
4 cup hot cooked white or basmati rice
1/2 cup chopped flat leaf parsley
Directions
Heat oil in Dutch oven over medium heat. Add flour; cook and stir 10 to 15
minutes or until flour mixture is deep golden brown. Add onion, bell
pepper, carrots, celery and garlic; cook and stir 5 minutes.
Stir in broth, clam juice and salt; bring to a boil. Simmer, uncovered, 10
minutes or until vegetables are tender. Stir in shrimp, red pepper and
pepper sauce; simmer 6 to 8 minutes or until shrimp are opaque.
Ladle into eight shallow bowls; top each with 1/2 cup rice. Sprinkle with
parsley. Serve with additional pepper sauce, if desired.
This recipe yields 8 servings.
Exchanges Per Serving: 1 1/2 Starch, 3 Meat, 1 Vegetable.
Nutrition Facts: Calories 306; Calories from Fat 20%; Total Fat 7g;
Saturated Fat 1g; Protein 27g; Carbohydrates 32g; Cholesterol 219mg;
Sodium 454mg; Dietary Fiber 1g.
Comments: The classic Cajun comfort food, étouffée literally means "to
smother." This version eliminates most of the fat, but still "smothers"
your tastebuds with abundant flavor and spice.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 229 Calories; 8g Fat (31.0% calories
from fat); 30g Protein; 9g Carbohydrate; 1g Dietary Fiber; 216mg
Cholesterol; 369mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1
Vegetable; 1 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 8
Diet Shrimp Étouffée Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes garlic, white onions and green onion) The onion, leek and garlic family of vegetables is high in allyl sulphides, a chemical which experts believe might be linked to a reduced risk of stomach and colon cancer. Although there is little definitive proof at hand, allyl sulphides are also thought by many researchers to reduce problems with antiinflammatory effect, high blood pressure and physical exhaustion. Foods containing allyl sulfides also have a low calorie count, so should be a part of every weight loss program. The brassicas, Superfoods that help with Dieting (examples: Kohlrabi, Broccoli, Collard greens and Daikon) Members of the brassica family are jam-packed with vitamins (eg.vitamin c), minerals (including potassium and selenium), chlorophyll, fibre, indole-3-carbinol and isothiocyanates.. Over and above their many health giving properties, the minerals, vitamins and nutrients in these are thought to help reduce the cancer risk. |