Join Date: Apr 2009
I love this one, it's super easy and I've made batches to freeze (w/o shrimp - add after you thaw the sauce) about 6 points, but that wouldn't include rice, you could probably reduce the butter/margarine.
Shrimp Creole on Rice
* 1 pound fresh or frozen medium shrimp in shells
* 1 medium onion, chopped (1/2 cup)
* 1/2 cup chopped celery
* 1/2 cup chopped green sweet pepper
* 2 cloves garlic, minced
* 2 tablespoons butter or margarine
* 1 14.5-ounce can diced tomatoes, undrained
* 1/2 teaspoon paprika
* 1/4 teaspoon salt
* 1/8 to 1/4 teaspoon cayenne pepper
* 2 tablespoons snipped fresh parsley
* 2 cups hot cooked rice
1. Thaw shrimp, if frozen. Peel and devein shrimp, removing tails. Rinse shrimp; pat dry with paper towels. Set aside.
2. In a large skillet cook onion, celery, sweet pepper, and garlic in butter over medium heat about 5 minutes or until tender. Stir in undrained tomatoes, paprika, salt, and cayenne pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 5 to 8 minutes or until thickened.
3. Stir shrimp and parsley into tomato mixture. Cook, stirring frequently, for 2 to 4 minutes or until shrimp turn opaque. Season to taste. Serve over rice.
4. Makes 4 servings
5. Fish Creole: Prepare as above, except substitute 12 ounces fresh or frozen skinless, firm-fleshed fish fillets (such as catfish, cod, or grouper) for the shrimp. Thaw fish, if frozen. Rinse fish and cut into 1-inch pieces. Add fish to tomato mixture with parsley. Cook, stirring frequently, about 3 minutes or until fish begins to flake when tested with a fork.
Per 1 cup fish mixture + 1/2 cup rice: 269 cal., 7 g total fat (3 g sat. fat), 52 mg chol., 418 mg sodium, 31 g carbo., 2 g dietary fiber, 18 g protein.
Daily Values: 14% vit. A, 55% vit. C, 8% calcium, 7% iron.
Exchanges: 1 Vegetable, 1 1/2 Starch, 2 Very Lean Meat, 1 Fat
* Calories 290,
* Total Fat (g) 8,
* Saturated Fat (g) 3,
* Monounsaturated Fat (g) 3,
* Polyunsaturated Fat (g) 1,
* Cholesterol (mg) 145,
* Sodium (mg) 498,
* Carbohydrate (g) 32,
* Total Sugar (g) 5,
* Fiber (g) 2,
* Protein (g) 21,
* Vitamin C (DV%) 57,
* Calcium (DV%) 11,
* Iron (DV%) 16,
* Starch (d.e.) 1.5,
* Vegetables (d.e.) 1,
* Very Lean Meat (d.e.) 2.5,
* Fat (d.e.) 1,
* Percent Daily Values are based on a 2,000 calorie diet