Spicy Seafood Étouffée
1 cup cooked rice and 1/6th of the Étouffée
- 2 cups long grain white rice, uncooked
- 1/4 cup butter
- 1-1/2 cups yellow onion
- 1/2 cup green bell pepper
- 1/2 cup celery
- 8 garlic cloves
- 1/2 teaspoon cayenne pepper
- 1/4 teaspoon salt-free lemon pepper
- 1/4 teaspoon ground white pepper
- 1-1/2 teaspoons paprika
- 1/4 teaspoon ground oregano
- 1/8 teaspoon ground thyme
- 1/8 teaspoon crushed dried basil
- 2 tablespoons low-sodium tomato paste
- 2 tablespoons all-purpose white flour
- 1-1/2 cups water
- 1 pound raw shrimp
- 6 ounces lump meat crab
- 1/4 cup green onion
- 2 tablespoons fresh parsley
- Steam-cook rice according to package to make 6 cups cooked rice.
- Thinly chop yellow onion, bell pepper, celery and green onions. Mince garlic cloves. Chop parsley. Set green onions and parsley aside for later use.
- Peel and devein shrimp. Set aside.
- In a medium saucepan, melt butter over medium heat.
- Sauté yellow onion, bell pepper, celery and garlic. Stir often for about 10 minutes.
- Add seasonings (cayenne, lemon pepper, white pepper, paprika, oregano, thyme and basil), stirring well for about 2 minutes.
- Add the tomato paste and flour and continue stirring well for 3 minutes.
- Add water, stir, and simmer for 10 minutes, stirring occasionally.
- Add seafood, green onion and parsley to simmering water. Mix well and bring to a boil.
- Cover, reduce heat to low and simmer for 10 minutes.
- Remove from heat and leave covered for 5 minutes.
- Serve over steamed rice and enjoy!
Nutrients per serving
- Calories 432
- Protein 27 g
- Carbohydrates 54 g
- Fat 11 g
- Cholesterol 163 mg
- Sodium 294 mg
- Potassium 522 mg
- Phosphorus 323 mg
- Calcium 127 mg
- Fiber 2.5 g
Renal and renal diabetic food choices
- 3 meat
- 3 starch
- 1 vegetable, medium potassium
- Decrease the cayenne pepper to 1/4 teaspoon or less if you prefer less heat.
- Remember to limit fluids, even though this dish is lower in salt, spicy food may lead to excessive fluid intake. Use ice in drinks to minimize fluid intake or reduce cayenne pepper in the recipe as needed.
- Measuring out all of the ingredients first before starting is recommended, so not to be frantically preparing ingredients while cooking.
- This dish can be a little expensive, especially if seafood is not readily accessible. Ingredients can generally be found at a local grocery store.
- For a healthy twist with full flavor, Daniel recommends Land o’ Lakes® Butter with Olive Oil and Sea Salt instead of regular butter.
- If fresh crab is unavailable try Blue Star® pouch lump meat. It tastes fresher that canned crab.
- 2 cups regular long grain white rice yields 6 cups cooked. If you use converted (parboiled) rice or medium or short grain rice refer to package instructions for correct portion to make 6 cups cooked rice.
- For people with diabetes you can decrease rice to 1/2 cup. This lowers the carbohydrate to 32 grams. Count as 2 carbohydrate choices.