Smoky Seafood Etouffee

Smoky Seafood Etouffee

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From: Diabetic Living Magazine

Enjoy the flavors of Louisiana Cajun cooking with this lightened-up version of the famous shrimp and rice dish.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 2 tablespoons canola oil
  • 2 tablespoons all-purpose flour
  • 1 cup chopped sweet onion, such as Vidalia®)
  • 1 fresh poblano chile pepper, cut into ½-inch pieces
  • 1 stalk celery, cut into ½-inch pieces
  • 3 cloves garlic, minced
  • 1½ cups low-sodium chicken broth
  • 2 tablespoons no-salt-added tomato paste
  • 8 ounces small okra, trimmed, or half of a 12-oz. package frozen whole okra
  • 1 large red sweet pepper, cut into 1-inch pieces
  • 1 pound fresh large shrimp in shells, peeled and deveined (with tails intact, if desired)
  • 2 cups chopped collard greens
  • ½ teaspoon kosher salt
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon freshly ground black pepper
  • 2 cups cooked brown rice
  • 1 tablespoon thinly sliced green onion


  • Prep

  • Ready In

  1. In a deep 10-inch skillet, heat oil over medium-high. Add flour; cook 3 minutes or until the color of peanut butter, stirring constantly. Add onion, poblano pepper, and celery; cook 3 to 5 minutes or until onion is tender, stirring occasionally. Add garlic; cook and stir 45 to 60 seconds or until fragrant.
  2. In a small bowl, combine broth and tomato paste; add to vegetables in skillet. Bring to boiling, stirring constantly. Stir in okra and sweet pepper; cook over medium 10 to 12 minutes or until broth is slightly thick and vegetables are just tender.
  3. Stir in shrimp, collard greens, kosher salt, smoked paprika, cayenne pepper, and black pepper. Cook 4 minutes or just until shrimp are opaque. Serve with rice and sprinkle with green onion.

Nutrition information

  • Serving size: 1¼ cups etouffee and ½ cup rice
  • Per serving: 362 calories; 9 g fat(1 g sat); 7 g fiber; 45 g carbohydrates; 27 g protein; 113 mcg folate; 159 mg cholesterol; 6 g sugars; 3,087 IU vitamin A; 150 mg vitamin C; 191 mg calcium; 3 mg iron; 480 mg sodium; 916 mg potassium
  • Nutrition Bonus: Vitamin C (250% daily value), Vitamin A (62% dv), Folate (28% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 vegetable, 2 lean protein, 2 starch, 1 fat

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