Healthy Shrimp Creole with Parish Rice

Prep Time

25 Minutes

Cook Time

45 Minutes

Servings

8–10

 

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Estimated Nutrition Per Serving

Approximate values based on 9 servings:

• Protein: 28–34g

• Net Carbs: 24–30g

• Calories: 380–480 kcal

• Fat: 12–18g

Ingredients

• ¾ cup flour

• ½ cup hot oil

• 2 cups onion, chopped

• 1 cup bell pepper, chopped

• 1 cup celery, chopped

• 2–3 cloves garlic, chopped

• 3 pounds shrimp, peeled and deveined

• 2 cans tomato sauce

• 1 can Rotel tomatoes or spicy stewed tomatoes

• Salt and pepper to taste

• Green onion tops and parsley for garnish

• 2 cups Parish Rice

Optional:

• Fresh sautéed mushrooms

 

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Directions

1. Prepare the Roux

In a large pot, combine oil and flour to create a roux. Cook until golden brown.

2. Cook the Vegetables

Add approximately half of the onion, bell pepper, celery, and garlic to the roux. Sauté over low heat for several minutes.

3. Build the Creole Base

Add tomato sauce and Rotel tomatoes. Simmer for approximately 5 minutes, stirring occasionally.

4. Add Water and Simmer

Slowly add about 2 quarts of water while stirring. Adjust consistency as needed — Shrimp Creole should be thicker than gumbo but still spoonable.

5. Add Remaining Vegetables

Add remaining vegetables and simmer for another 10–15 minutes to build flavor.

6. Add Shrimp

Add shrimp and cook on low heat for approximately 10–15 minutes, or until shrimp are fully cooked.

7. Finish and Serve

Add parsley, green onion tops, salt, and pepper. Serve hot over Parish Rice.