Shrimp & Sausage Étouffée

Health score
15%
Shrimp & Sausage Étouffée
45 min.
6
366kcal
10.78%sweetness
100%saltiness
10.83%sourness
8.47%bitterness
48.51%savoriness
84.75%fattiness
100%spiciness

Ingredients

  •  celery stalks diced finely
  •  garlic clove minced
  •  bell pepper diced green finely
  • cups chicken stock low-sodium
  • 0.3 cup olive oil 
  •  onion diced finely
  • servings parsley finely chopped
  • pound shrimp raw peeled
  • servings salt and pepper 
  • servings spring onion finely chopped
  • teaspoon cajun spice 
  • pound turkey sausage sliced
  • 0.5 cup unbleached flour 
  • Tbs butter unsalted

Equipment

  • frying pan
  • whisk
  • pot
  • spatula
  • dutch oven

Directions

  1. Prep everything beforehand. Dice the trinity (onion, celery, bell pepper), mince garlic, season shrimp with salt and pepper, etc.In a medium-heated heavy pot or dutch oven, fry sliced sausage with a little olive oil and set aside.In the same pot, add butter and about 1/4 cup of olive oil. When butter melts, quickly whisk in flour until fully incorporated. Using a wooden spatula, stir continuously (to prevent flour from scorching) until roux is brown, about 10 minutes.
  2. Add trinity and garlic to the mix and cook for another 5 minutes or so. Make sure the roux doesn't stick to the bottom of the pan, so add more oil if you need to.Now, add the stock to deglaze the pot for a couple of minutes. Then, sprinkle in the Cajun seasoning mix and bring to a boil.
  3. Let reduce uncovered, still in medium heat, for about 40 minutes or until liquid reaches a gravy-like consistency.In the end, stir in the sausage slices and raw shrimp for a couple more minutes. When it returns to boil, turn off heat and re-season accordingly.
  4. Let simmer for another 5 minutes before serving.To serve, plate a bed of rice and smother with etouffee.
  5. Garnish liberally with parsley and scallions.

Nutrition Facts

Calories366kcal
Protein32.43%
Fat51.51%
Carbs16.06%

Properties

Glycemic Index
40.83
Glycemic Load
5.67
Inflammation Score
-7
Nutrition Score
20.761304347826%

Flavonoids

Apigenin
8.69mg
Luteolin
1.01mg
Isorhamnetin
0.92mg
Kaempferol
0.28mg
Myricetin
0.63mg
Quercetin
4.85mg

Taste

Sweetness:
10.78%
Saltiness:
100%
Sourness:
10.83%
Bitterness:
8.47%
Savoriness:
48.51%
Fattiness:
84.75%
Spiciness:
100%

Nutrients percent of daily need

Calories:365.99kcal
18.3%
Fat:20.98g
32.28%
Saturated Fat:5.59g
34.92%
Carbohydrates:14.72g
4.91%
Net Carbohydrates:13.34g
4.85%
Sugar:1.75g
1.94%
Cholesterol:162.13mg
54.04%
Sodium:1124.78mg
48.9%
Protein:29.72g
59.44%
Vitamin K:86.46µg
82.34%
Phosphorus:395.12mg
39.51%
Selenium:27.01µg
38.58%
Vitamin B3:7.34mg
36.69%
Vitamin B12:1.99µg
33.12%
Vitamin C:26.18mg
31.73%
Vitamin B6:0.57mg
28.72%
Zinc:3.46mg
23.07%
Vitamin A:955.14IU
19.1%
Vitamin E:2.79mg
18.58%
Copper:0.34mg
17.15%
Vitamin B2:0.27mg
15.88%
Potassium:551.5mg
15.76%
Iron:2.07mg
11.51%
Vitamin B5:1.14mg
11.44%
Manganese:0.23mg
11.28%
Magnesium:43.6mg
10.9%
Folate:38.05µg
9.51%
Calcium:85.61mg
8.56%
Vitamin B1:0.11mg
7.59%
Fiber:1.38g
5.51%