New Orleans Shrimp Creole

Healthy Mardi Gras cuisine!

By: Jodie Shield, MEd, RDN

New Orleans Shrimp Creole

Fat Tuesday – who cares? My New Orleans Shrimp Creole tastes amazing and it’s quick and easy to make.  No canned soup for this Cajun casserole.  Make your own roux with unsalted butter, flour and water.  Simply toss in chopped bell peppers, green onions and some savory southern spices – add a splash of hot sauce if you dare. To save time and money, I buy frozen, uncooked peeled shrimp in bulk; then I thaw what I need under running water.  Serve Shrimp Creole over brown rice; add a slice of lemon and sprinkle on some fresh parsley.  For more lean Cajun cuisine try try my Guilt-Free Gumbo,  Jammin’ Jambalaya and Red Beans and Rice. Y’all  find these and may more recipes on my FREE app Eat Healthy: Homemade Meals in  Minutes. Download it now from the Apple Store or Google Play.

 New Orleans Shrimp Creole 

6 Servings

Prep Time = 10 minutes

Cooking Time = 40 minutes

Ingredients:

• 1/3 cup unsalted butter
• ¼ cup all-purpose flour
• 1 cup hot water
• ½ cup chopped green onions and tops
• 4 cloves garlic, crushed
• ½ cup green bell pepper, chopped
• 1 ½ teaspoons salt, optional
• 2 whole bay leaves
• ½ teaspoon crushed thyme
• 1/8 teaspoon cayenne pepper
• 1 (8-ounce) can tomato sauce
• 1 (16 ounce) package frozen shrimp, thawed and tails removed
• 1 lemon slice per person optional

Directions:

1. In large (13-inch) pan, melt unsalted butter over medium heat.  Use a whisk to blend in the flour until it turns a caramel-brown color, whisking  constantly for about 10 minutes.  Add the water gradually; cook until thick, whisking constantly for another 5 minutes.
2.  Add green onions, garlic, bell pepper, salt (if using), bay leaves, thyme, cayenne pepper, tomato sauce, and shrimp.  Cover, reduce heat and simmer 20 minutes stirring occasionally.   Remove bay leaves and serve over brown rice.  Garnish with lemon slices and a sprinkle of fresh parsley.

Nutritional Information per Serving (1 cup without rice): 194 calories, 14.5 grams protein, 8.5 grams carbohydrate, 11 grams fat, 6.5 grams saturated fat, 148 milligrams cholesterol, 1 gram fiber, 772 milligram sodium

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