Temps de Préparation: 10 mins
Temps de Cuisson: 1 h
Type de repas:
plats principaux
déjeuner
Note:
Note Moyenne des Membres FatSecret
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A low fat alternative to this popular dish.
Ingrédients
Directives
- 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.
- 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.
- 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.
- Add the water slowly stirring continuously. The sauce will begin to thicken. Stir in the salt, pepper, cayenne pepper, bay leaf and Cajun spice.
- 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.
- Serve over rice and top with the chopped green onions.
152 membres ont ajouté cette recette à leur livre de cuisine.
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Commentaires
Great flavor! I love this recipe, I didn't use the shrimp when I made it. Nice and spicey without being too hot.
01 avr. 12 par le membre: lyjferguson
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plats principaux
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Résumé Nutritionnel:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Il y a 297 calories dans 1 portion de Low Fat Shrimp Etouffee.
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Répartition Calorique: 19% gras, 43% glu, 38% prot. |
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Valeurs Nutritives
Taille de Portion
par portion
Énergie
1242 kj
15%
297 kcal
Gras
6,02g
9%
Gras Saturés
1,672g
8%
Gras Trans
0g
Gras Monoinsaturés
2,369g
Gras Polyinsaturés
1,216g
Glucides
30,75g
12%
Sucre
7,23g
8%
Fibre
4g
Protéine
27,14g
54%
Sel
3,93g
66%
Cholestérol
177mg
Potassium
429mg
21%
Répartition Calorique:
Glucide (43%)
Gras (19%)
Protéine (38%)
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*Basé sur une VQR de 2000 calories
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