Cajun Shrimp Stew

Dairy Free
Health score
5%
Cajun Shrimp Stew
35 min.
4
259kcal

Suggestions


Get ready to tantalize your taste buds with our delightful Cajun Shrimp Stew, a hearty dish that embodies the vibrant flavors of the South! With the perfect blend of spices and fresh ingredients, this stew offers a symphony of tastes that celebrate the very essence of Cajun cuisine. Whether you're looking for a quick lunch or a satisfying dinner, this dish is not only simple to prepare but also ideal for those following a dairy-free diet.

In just 35 minutes, you can whip up a steaming pot of goodness that serves four, making it perfect for a family meal or a gathering with friends. The magic begins with a rich roux that forms the base of the stew, which is expertly cooked to a beautiful light chocolate color, creating a depth of flavor that’s simply irresistible. Fresh shrimp, perfectly tender and bursting with flavor, combines beautifully with the aromatic blend of onions, bell peppers, and celery.

As you indulge in your bowl of Cajun Shrimp Stew served over fluffy white rice, you'll experience a satisfying harmony of textures and flavors. With just 259 calories per serving, this dish proves that you don't have to compromise on taste to enjoy a healthy meal. Dive into the rich culinary traditions of Louisiana and bring a taste of the Bayou to your kitchen with this delightful recipe!

Ingredients

  • 0.3 teaspoon ground pepper 
  • small rib celery stalks finely chopped
  • fluid ounces bottled clam juice 
  • 0.3 cup flour all-purpose
  • 0.5 cup bell pepper green finely chopped
  • medium onion chopped
  • servings rice white
  • 0.3 teaspoon salt 
  • 0.3 cup spring onion thinly sliced
  • 1.3 pound shrimp deveined peeled per pound)
  • tablespoons vegetable oil 
  • 0.8 cup water 

Equipment

  • frying pan
  • spatula

Directions

  1. Stir together oil and flour in a 10-inch heavy skillet (preferably cast-iron) with a metal or wooden spatula, then cook over moderate heat, scraping back and forth constantly, until roux is the color of light milk chocolate, 10 to 12 minutes.
  2. Add onion, celery, and bell pepper and cook, scraping back and forth occasionally, until bell pepper is softened, about 8 minutes. Stir in clam juice, water, salt, and cayenne and simmer, stirring occasionally, until liquid is thickened, 8 to 10 minutes. Stir in shrimp and simmer, stirring occasionally, until shrimp is just cooked through, 3 to 4 minutes. Stir in scallion greens and salt to taste.

Nutrition Facts

Calories259kcal
Protein46.48%
Fat26.94%
Carbs26.58%

Properties

Glycemic Index
67.3
Glycemic Load
5.56
Inflammation Score
-5
Nutrition Score
10.766086829745%

Flavonoids

Apigenin
0.01mg
Luteolin
0.89mg
Isorhamnetin
1.38mg
Kaempferol
0.3mg
Myricetin
0.01mg
Quercetin
6.89mg

Nutrients percent of daily need

Calories:258.9kcal
12.94%
Fat:7.82g
12.03%
Saturated Fat:1.22g
7.65%
Carbohydrates:17.36g
5.79%
Net Carbohydrates:15.86g
5.77%
Sugar:3.8g
4.23%
Cholesterol:228.21mg
76.07%
Sodium:533.76mg
23.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.36g
60.71%
Phosphorus:334.64mg
33.46%
Copper:0.62mg
31.13%
Vitamin K:31.44µg
29.94%
Vitamin C:21.64mg
26.23%
Magnesium:61.48mg
15.37%
Potassium:535.3mg
15.29%
Zinc:2.12mg
14.16%
Calcium:112.79mg
11.28%
Manganese:0.2mg
10.23%
Iron:1.45mg
8.08%
Folate:31.75µg
7.94%
Vitamin B1:0.1mg
6.85%
Vitamin B6:0.12mg
6.21%
Fiber:1.5g
6%
Vitamin A:293.8IU
5.88%
Vitamin E:0.79mg
5.24%
Selenium:3.24µg
4.62%
Vitamin B3:0.79mg
3.95%
Vitamin B2:0.07mg
3.93%
Vitamin B5:0.15mg
1.53%
Source:Epicurious