Shrimp and Okra Etouffee
From dixiediner 16 years ago
- 20 minutes to make
- Serves 6
This is a hearth healthy version of etouffee (ay- too-FAY). It is every bit as rich tasting as the classic dish. The secret is to make a roux with browned flour but no oil.
Ingredients
- 1 1/2 cups uncooked instant brown rice shopping list
- 1/4 cup all purpose flour shopping list
- 1 teaspoon canola or corn oil shopping list
- 1 medium bell pepper, finely chopped shopping list
- 1 medium rib of celery, finely chopped shopping list
- 2 cups fresh or frozen sliced okra shopping list
- 2 cups fat free, low sodium chicken broth shopping list
- 2 teaspoons Creole or cajun seasoning blend shopping list
- 1 pound peeled medium raw shrimp shopping list
How to make it
- 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 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.
The Rating
Reviewed by 2 people-
Yummy! Thanks for sharing. I would have never thought of adding okra to the etoufee. High five!
angelinaw
in St Louis loved it
-
Yum.
jenniferbyrdez
in kenner loved it
The Groups
-
I Like Food
84 members -
Good To Freeze
132 members -
Comfort Foods
784 members -
Back To Basics
348 members -
Eat Light Healthy
457 members -
Southern Essentials
226 members -
Southern Cooks
567 members -
Fish And Seafood
314 members -
Maritime Foodies
8 members -
Good Down Home Southern Food
197 members
Reviews & Comments 3
-
All Comments
-
Your Comments
" It was excellent "
" It was excellent "