Shrimp Creole (low Fat)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Cajun | 1 | Servings | ||
INGREDIENTS
| 1 | T | Baked roux |
| 1 | Onion, large chopped | |
| 1/2 | Green bell pepper, chopped | |
| 1/2 | c | Celery, sliced |
| 5 | oz | Rotel tomatoes, 1/2 of a 10 |
| ounce can | ||
| 1 | 8 oz. tomato sauce | |
| 1 | Bay leaf | |
| 1/2 | c | Water |
| 1 | lb | Shrimp, peeled plus maybe 3 |
| more | ||
| 1/3 | c | Green onions, sliced |
| 1/2 | t | Black pepper |
| 1 | t | Lemon juice |
| 1 | c | Cooked brown rice |
INSTRUCTIONS
Shrimp Creole is a very traditional Cajun dish often made with the ubiquitous Cajun roux. With a great deal of trepidation, I modified this recipe to use baked roux. It was the first time I made anything with the baked roux. * Worked great. Reconstitute roux with 1 Tbs. water. Saut onions, bell pepper and celery in liquid Butter Buds until tender crisp. Add roux, tomatoes, tomato sauce, bay leaf and water. Cook on medium heat until thickened, about 10 minutes. Add shrimp and green onions, cook until shrimp are done, about 7 minutes (DO NOT OVERCOOK). Season as needed with pepper and lemon. Serve over cooked rice. Note from recipe: "This is a new twist to an old standby since the amount of roux is so small. If you really like it "spicy," use the whole can of Rotel tomatoes. Source: River Road III, a Healthy Collection (modified) Page(s): 187 Date Published: 1994 *Baked roux: Lots of Louisiana recipes start with "First you make a roux. " The traditional roux is a mixture of about equal parts of oil and flour browned to a certain point. A baked roux can substitute nicely in some recipes. To bake a roux, preheat oven to 400 degrees. Put some (about 1/3 c.) of flour pie pan or cake pan which has been sprayed with PAM. Bake at 400 degrees stirring frequently until roux is caramel colored and just begins to have a burnt smell. Don't bake it any longer! Store roux in refrigerator . When recipe calls for roux add an equal measure of water to whatever amount of flour is called for in the recipe. Posted to Digest eat-lf.v096.n150 From: "Lou B. Parris" <lbparris@earthlink.net> Date: Thu, 12 Sep 1996 20:34:00 -0500
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Nutrition (calculated from recipe ingredients)
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Calories: 827
Calories From Fat: 57
Total Fat: 6.9g
Cholesterol: 0mg
Sodium: 1348mg
Potassium: 1385.5mg
Carbohydrates: 193.3g
Fiber: 21.1g
Sugar: 19.3g
Protein: 18.4g