Shrimp and Okra Etouffee - 27g Carbs, 3g Fiber, 3g Sugar
From: The New American Heart Association Cookbook, 7th Edition,
2004 by the American Heart Association
This heart-healthy version of etouffee (ay-too-FAY) is every bit
as rich tasting as the classic dish. The secret is to make a roux
with browned flour but no oil.
Serves: 6
1 1/2 cups uncooked instant brown rice
1/4 cup all-purpose flour
1 tsp canola or corn oil
1 medium green bell pepper, finely chopped
1 medium onion, finely chopped
1 medium rib of celery, finely chopped
2 cups fresh or frozen sliced okra
2 cups fat-free, low-sodium chicken broth
2 tsp Creole or Cajun seasoning blend
1 lb peeled medium raw shrimp
Prepare the brown rice using the package directions, omitting the salt
and margarine.
In a large nonstick skillet, cook the flour over medium heat for 8 to
10 minutes, or until browned, stirring occasionally. Transfer to a medium
bowl. Let cool for 5 minutes.
Wipe the skillet clean with paper towels. Heat the skillet over medium
heat. Pour the oil into the skillet and swirl to coat the bottom. Cook
the bell pepper, onion, and celery for 2 to 3 minutes, or until tender-crisp.
Stir in the okra. Cook for 2 to 3 minutes (4 to 5 minutes if using frozen),
or until the okra is tender-crisp.
Whisk the broth into the flour (there may be a few lumps). Stir the broth
mixture and Creole seasoning into the vegetable mixture. Bring to a simmer
over medium-high heat, stirring occasionally. Reduce the heat and simmer,
covered, for 15 to 20 minutes, or until the flavors have blended.
Stir in the shrimp. Simmer, covered, for 2 to 3 minutes, or until the
shrimp are pink on the outside and opaque in the center.
To serve, spoon the rice into each bowl. Ladle the shrimp mixture over
each serving.
Serves: 6
Nutrition per Serving:
196 Calories, 2.5g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
1g Polyunsaturated Fat, 1g Monounsaturated Fat, 112mg Cholesterol,
363mg Sodium, 27g Carbs, 3g Fiber, 3g Sugar, 16g Protein
Dietary Exchanges: 1 1/2 starch, 1 vegetable, 2 very lean meat
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