Mardi Gras Shrimp Étouffée

Health score
14%
Mardi Gras Shrimp Étouffée
90 min.
4
421kcal

Ingredients

  • Tbsp butter 
  • Tbsp flour 
  • small bell pepper green
  • small celery stalks 
  • small onion yellow
  •  garlic clove minced
  • Tbsp thyme dried
  • Tbsp tomato paste 
  • 1.5 Tbsp worcestershire sauce 
  • Tbsp creole seasoning 
  • cups chicken broth 
  • 1.5 lbs shrimp deveined peeled
  • Tbsp butter 
  • servings spring onion 
  • servings tomatoes fresh diced for garnish
  • servings rice 

Equipment

  • whisk
  • pot

Directions

  1. Heat up a heavy pot over low heat.
  2. Add in the butter and cook for about 10-12 minutes until a light golden brown. Be sure to stir around a few times to prevent burning.
  3. Whisk in the flour until smooth and cook again for about 8 minutes on low. It should look like a slightly loose peanut butter when its ready.
  4. Add in the bell peppers, celery and onion. Stir and coat the veggies with the roux. Cook for another 10-15 minutes, until the veggies are softened.Stir in the garlic and thyme and cook for a minute, until the garlic is fragrant.
  5. Add in the tomato paste, Worcestershire sauce, creole seasoning and broth. Simmer on low for 30-40 minutes until slightly thickened. Stir occasionally.Stir in the shrimp, shut the heat and put the lid on. Allow to cook for about 5-8 minutes or until cooked through. Stir in a Tbsp of butter right at the end.
  6. Serve over rice and garnish with sliced scallion and fresh diced tomato.

Nutrition Facts

Calories421kcal
Protein36.67%
Fat40.38%
Carbs22.95%

Properties

Glycemic Index
120.55
Glycemic Load
9
Inflammation Score
-10
Nutrition Score
24.587826086957%

Flavonoids

Naringenin
1.22mg
Apigenin
0.06mg
Luteolin
1.77mg
Isorhamnetin
0.88mg
Kaempferol
0.39mg
Myricetin
0.29mg
Quercetin
6.12mg

Nutrients percent of daily need

Calories:421.06kcal
21.05%
Fat:19.54g
30.06%
Saturated Fat:11.33g
70.81%
Carbohydrates:24.98g
8.33%
Net Carbohydrates:20.31g
7.39%
Sugar:9.37g
10.41%
Cholesterol:324.35mg
108.12%
Sodium:1372.38mg
59.67%
Protein:39.92g
79.83%
Vitamin C:61.9mg
75.03%
Vitamin A:2930.72IU
58.61%
Vitamin K:52.02µg
49.54%
Phosphorus:469.05mg
46.9%
Copper:0.92mg
46.2%
Manganese:0.71mg
35.38%
Potassium:1224.39mg
34.98%
Magnesium:100.5mg
25.12%
Iron:4.29mg
23.84%
Zinc:3.14mg
20.96%
Calcium:193.2mg
19.32%
Fiber:4.67g
18.68%
Vitamin B6:0.35mg
17.52%
Vitamin E:2.55mg
17%
Vitamin B2:0.29mg
16.91%
Vitamin B1:0.25mg
16.6%
Folate:62.29µg
15.57%
Vitamin B3:2.87mg
14.36%
Selenium:5.65µg
8.08%
Vitamin B5:0.35mg
3.53%
Vitamin B12:0.08µg
1.39%