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~

Snack and Tips

Wow, this has been a long day! Do you snack a lot? I tend to eat smaller meal-snacks throughout the day instead of a giant meal. Nutritionists say that is healthier, and I can believe it. When I don’t stuff my face and just eat a bit at a time, I feel more energetic and the tummy isn’t so upset. And, as Martha would say, it’s a good thing.

A traditional snack…peanut butter and celery. I know, I’m the last to jump on the natural peanut butter bandwagon, but -hey- I like room temperature p.b. But, for the sake of eating less oil and added sugar/preservatives, I’ve made the switch to natural (must be refrigerated) peanut butter (Ingredients: Peanuts).

And now for a little product review…Veggie Shreds, Galaxy Foods’ response to a non-dairy shredded “cheese.” I’ve got to say, it tastes pretty much like cheese! The texture is spot on, and it isn’t too salty (which I think their indiv. wrapped “singles” cheese is a bit). Only negative: it doesn’t melt like real cheese…but then again, veggies don’t really “melt.” Overall Grade: A-

Ever used one of these? Matt was given a bunch of produce tools/items a while back, and I finally decided to try this one out, a canvas bag to store greens.

I tried the Greens Keeper (haha, funny pun name) with some curly kale. I washed the kale,

chopped the ends off of the kale (for easy grabbing later and to make it fit in the bag),

and stored the kale in the bag…in the fridge.

Success! When I put kale or most greens in the crisper drawer, they last a few days. This bag allowed the kale to stay crisp and crunchy for 7 days!! Crazy! It saves money and food that might be thrown out. It makes thrifty people like me–who also forget about all of the produce they buy–very happy!

One last tip…whenever we bring groceries home, I try my hardest to wash and chop (the non-browning produce) all of the produce and store it away. Example: celery sticks for snacks and smaller bite-sized pieces for salads and stirfry later. That way, I can grab the fruit/veggie on a crazy morning and throw it in a lunchbox and–since it’s ready for eating/cooking–I’m more likely to use it! Try it…I know it’s tiring to go grocery shopping, but if you prep this for the week, it will be so worth it! Happy chopping!

~Laurel~

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