Clean Étouffée for Your Mardi Gras


I LOVE Cajun food! Jambalaya, Red Beans and Rice, Gumbo, and Étouffée. When you order these dishes at restaurants, it can be a bit scary. The meats are typically high-fat pork products, sauces made with butter, and most likely loads of salt. I much prefer to make my own with Applegate or Al Fresco sausages, lean chicken and local shrimp. Forget the butter and opt for olive oil, coconut oil, or another omega 3 oil. Use fresh veggies whenever possible and you get the taste of the bayou without the greasy tummy ache!


2 tablespoon extra virgin coconut oil

3 Tablespoons whole grain flour

½ cup broth

½ cup diced red pepper

1/3  cup diced onion

½ cup chopped celery

3 garlic cloves, minced

2 teaspoons southwest seasoning (I used Emeril’s)

1 cup chopped fresh tomatoes

1 lb shrimp (I love Whole Foods frozen Key West shrimp!)

Salt and pepper to taste

Hot sauce, optional

Fresh parsley and oregano

Saute onion, peppers, celery, and garlic in a bit of coconut oil over medium heat for about 5 min. Remove from pan and set aside. Make roux by heating remaining oil and stirring in flour until it is brown in color. Add in broth and then stir, bringing it just to a boil over medium heat and then turn down to low. Add in seasoning, tomatoes, the sauteed trinity (peppers, onion, and celery) and hot sauce. Allow to simmer for 10-15 minutes. Add in shrimp and cook for 5 minutes or until shrimp are heated through. Serve immediately over brown rice, quinoa, or toasted cornbread. Top with fresh parsley and oregano.   Makes 2-3 servings

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