Friday, April 4, 2008

Shrimp Creole

Ahhh...shrimp. Allow me a moment to extol on your virtues. In addition to your versatility, your benefits include providing the eater with Omega-3 fatty acids, vitamin B12 and niacin. Not to mention that a 3 oz serving of you is a mere 84 calories, nearly half that of a 3 oz serving of chicken (156 cal). Add some tomatoes and tomato sauce and you're talking about a dish that is not only good for you (thank you, lycopene), but it's delicious too. Yeah, I'm talking about shrimp creole.

Shrimp Creole

2 tablespoons olive oil
1/2 cup diced green bell peppers
1/2 cup diced onions
1/2 cup diced celery
1 teaspoon chili powder
1 (14-ounces) can tomatoes
1 (8-ounce) can tomato sauce
1 tablespoon hot sauce
1 tablespoon soy sauce or Worcestershire
1 teaspoon white sugar
salt and pepper
2-3 tbsp flat leaf parsley
1 tsp fresh lemon juice
1 lb peeled shrimp (uncooked)

In a large pot, heat the olive oil and add peppers, onions, and celery. Add a pinch of salt and the chili powder. Cook until the vegetables have softened, about 5 minutes.
Add tomatoes and tomato sauce, hot sauce, soy sauce, and sugar.
Simmer, uncovered, on low heat for 45 minutes.
Add parsley, lemon juice, and shrimp and cook for 3-5 minutes (just till the shrimp is fully cooked). Add salt and pepper to tasted.
Serve with steamed rice.

At about 177 calories per serving (add another 105 for 1/2 cup of rice), healthy eating doesn't get much better than this.
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fo said...

Sounds great, but no roux?

Karen said...

Traditionally, a creole is simmered to the desired thickness instead of using roux as a thickener. But if you're short on time, and you prefer a thicker sauce, I think you could probably use a roux.