A very good friend of mine just got out from a week in the hospital after getting a heart bypass, so I decided to make him something delicious and comforting. Shrimp Étouffée fits the bill perfectly – I mean, c’mon smothered is IN the name. This classic dish was my gateway to Cajun/Creole cooking. It is much easier than gumbo as you only need to cook the roux to blonde plus it is ready in under an hour.
While this is already a full flavor/lower fat dish, I did want it to be a little more heart healthy for him so I made up a batch of my Creole Seasoning with no salt (original recipe here), used low sodium chicken stock and no salt added tomato sauce, and am serving it with brown rice.
To up the shrimp flavor, make your own shrimp stock. Peel the shrimp and place the shells in a medium saucepan. Cook over low heat until shells start to turn pink, stirring regularly to prevent burning. Add 6 cups of water, a celery stalk broken in half, a carrot similarly broken and a bay leaf and increase heat to high. Bring to a boil and then reduce heat and simmer for 30 minutes. Strain to remove solids. Use 1 cup in the recipe and freeze the rest in 1 cup measures for later uses.
It tastes like you spent all day over a hot stove – the natural heat from the Ro-tel plus the Creole seasoning gently warms you from the tongue to your tummy making this a lovely meal on a cold night. For those who want less heat, double the tomato sauce and eat more rice with each bite. For those who need more, add a dash or two of hot sauce at the table.
2 tablespoons olive oil
1 small yellow onion, chopped fine
1 small green bell pepper, chopped fine
2 stalks of celery, chopped fine
3 cloves garlic, minced
2 tablespoons butter
2 tablespoons flour
1 can RoTel tomatoes and green chilies
1 -5 oz can tomato sauce
1 cup chicken stock
1 pound shrimp, peeled and deveined
2 teaspoons Creole seasoning
Salt and freshly ground black pepper to taste
Heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion and sauté until the onions have turned golden, at least 10 minutes. Add bell pepper, celery and garlic. Sprinkle with a pinch of salt and sauté until tender and garlic is fragrant, about 5 minutes.
Stir in butter and flour and cook until the roux is golden brown, up to 10 minutes. Be sure to stir constantly and don’t let it darken too much.
Reduce heat to low; add RoTel, tomato sauce and stock. Simmer for 10-15 minutes or so until thickened. Toss shrimp with Creole seasonings and put into the saucepan. Simmer until shrimp are cooked through, about 10 minutes. Remove from heat and taste for seasonings.
Serve over rice. Have hot sauce on the table for those who need more heat.