Shrimp Etouffee

Ever been to New Orleans?

I visited friends there a couple of times in college. The beauty of the city and the rich culture is heavenly. Of course, the food is amazing. I remember being introduced to Domilise’s-a hidden jewel-by biting into that first fresh-crunchy-flavorful bit of their shrimp po-boy. A funny memory was going to Nawlins in junior high with my church youth choir. We didn’t have too much structure on our downtime at night, but the adult sponsors detoured us past a little street called Bourbon. Of course, we still managed to find the Voodoo museum and freak each other out with the fortune tellers and characters around the Quarter. My first ride on the streetcars was awesome and full of sweltering heat while gazing at gorgeous historical homes. And forget Cafe du Monde when you can have PJ’s. (Okay, don’t forget du Monde but try the other amazing beignet and coffee places, too!) And there’s a couple of other restaurants that I shall not share because they’re just too good. Sorry. If we ever go there on a trip together, I will show you the best french toast in the world and the best etouffee you’ve shoveled in your mouth. Trust me.

Back to Texas and homemade etouffee in our little kitchen.  

Shrimp Etouffee


Now I’ve mentioned here before that my grandmother was from Natchez-by-way-of-Meridian, Mississippi. Nothing made her happier than fried catfish and cornmuffins (no one calls it cornbread there…no one). Now she did love an occasional bowl of gumbo or crawfish etouffee, but she also knew how much butter and grams of fat are in the genuine versions. So I hope she would have liked Matt and my healthier–yet still tasty–version.
 

ingredients
4 TB butter
1 medium yellow onion
2 TB white flour
2 zucchini, chopped into bite-sized pieces
2 green peppers, chopped into bite-sized pieces
1 celery bunch, chopped into 1/2 inch pieces
1 medium can of diced tomatoes (no chilies)
1/2 teaspoon dried basil
2 TB Tony Chachere’s
1 teaspoon chili powder
6 cups low sodium chicken broth
1 pound shrimp (or 1 pound crab, or combo), rinsed and deveined

directions
In a saute pan, heat butter on medium heat. Add the chopped onion and let cook. Once onion is soft, add the flour, stirring until all lumps are removed. Now transfer to a crock pot for slow cooking (or leave in the pan if you are in a hurry).

The following uses a crock pot/slow cooker:

Combine zucchini, green peppers, celery and chicken broth to pot. Add the Tony Chachere’s and chili powder. Cover and let cook on High heat for 1 hour. Stir occasionally.

Reduce heat to Medium and add shrimp/crab. Cover and cook for 30 minutes, stirring every few minutes. (Be careful not to overcook as the shrimp will become rubbery in texture.)

If you want deeper spice and flavor, add more Chachere’s and chili powder and let simmer on Low for 15 additional minutes.

Serve over brown rice or with lots of crusty sourdough bread (and butter). Add Tabasco for extra kick.

~Laurel~

Not-so-fried Rice

No arteries need to meet greasy, limp Chinese take out. But this *healthier* version is easy, tasty, and has endless possibilities. For this adventure, I used a food I’ve never cooked with before:  


napa cabbage.

It gave a bit of crunch, some filler (besides rice), and color to this dish. After making a batch, I put the leftovers into 2-cup containers and have been grabbing it for an easy lunch at work or a no-thought dinner after a long day. (PS: Napa cabbage has 28 calories per cup, according to this awesome USDA Food-a-pedia.)

Not-so-fried Rice
4-6 servings

Ingredients:::
4 cups water + 1/3 cup water
2 cups wheat rice
1 1/2 cup carrots
1 zucchini
3 stalks celery
1/2 cup peas or snow peas
1 egg + 1 egg white
1/2 teaspoon garlic powder
Dash of ground ginger 
3 cups Napa cabbage
1/2 TB sesame oil (optional) 
Garnish: sesame seeds, 1/4 cup chopped green onions
1/4 cup reduced sodium soy sauce

pot for water with lid, large wok or skillet with lid, wooden spoon 
Directions:::   
step one: Heat a pot of water with rice and cover. When it boils, remove lid, stir, and recover, reducing heat to a simmer. Let cook 15 or so minutes.

step two: While waiting for the rice, chop up the carrots, zucchini, and celery and put into the heated wok with 1/3 cup of water. Cover and let cook on medium-high for 5 minutes. Add the egg and peas and let egg cook for a few minutes. (Some people like to scramble and cook egg first, before adding to veggies.) Next, add the garlic powder, ginger, sesame oil, and cabbage. Gently stir with spoon and recover for a few minutes.
step three: Check on the rice. If all of the water has been absorbed and a taste test of the rice shows it’s cooked, remove rice from heat and gently add to wok. Combine with spoon and add soy sauce. Toss thoroughly. Let cook in wok for a few more minutes and serve in a bowl with garnish.
I mentioned the USDA’s new My Food-a-pedia 
This is super helpful. You can look up nutrition values of various foods, get personalized meal plans, etc, and it’s also great for kids to use, too. Try this: Click on “Look up a food.” Put in anything…I did popcorn. Not only does it give you the nutrition facts for popcorn (and which category it goes in on your plate), it gives you the facts of buttered, low fat, natural popped with butter, air popped, and other varieties. So simple! I hope this helps keep you and your family healthy and happy. 
Happy eating! 
~Laurel~

Summer Squash

This is embarrassingly simple, but I’ll state the obvious:

When you catch produce in season, you can be really lazy in the kitchen.
What do I mean?
  • Produce in season is at its peak, both in providing the most nutrients possible but also the most flavor possible.
  •  With all of that flavor, all you want to add is spices/foods that ENHANCE the natural flavors. With that said, let’s cook!


Simple Summer Squash
2 carrots, sliced
2 yellow squash
2 zucchini squash
1 cup cherry tomatoes (optional)
sea salt
ground pepper
1/2 t. crushed red pepper flakes (optional)


step one: Rinse and peel (if you must) all veggies. (I tend to leave the peel on edible produce…save those nutrients!) Slice carrots and squash into 1/4-inch rounds.


step two: In a large pot, toss in veggies and tomatoes. Pour 2 cups water over veggies and tomatoes, and sprinkle sea salt and pepper over. Lightly stir. Heat on high until water starts to boil. Reduce heat to medium, cover, and let veggies cook for 12 minutes, or until tender. Drain, eat. 

This is so simple, so healthy, and delicious. My grandmother used to make this and, on the many days she’d pick me up from school, shed serve this on the side of an awesome dinner. This was my introduction to fresh veggies and understanding what squash and carrots taste like, in their purest form. Of course, a 10 year old doesn’t mind dousing it in shredded cheddar, too. 🙂 


We served this as a side with leftover chicken and buttery noodles. Happy Monday and 


Happy Birthday to our favorite NINE YEAR OLD niece, 
KEELY!!!!
Which big kid is 9 today???

   

~Laurel~

Proudly powered by WordPress
Theme: Esquire by Matthew Buchanan.