201626 Health Library | Health and Wellness | Wellmont Health System
  • Shrimp Creole

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 270
    Total Fat 6.5 g
    Saturated Fat 1 g
    Sodium 1,520 mg
    Total Carbohydrate 25 g
    Dietary Fiber 2 g
    Protein 28 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Canola oil 2 teaspoons
    Small white onion, chopped 1
    Green bell pepper, chopped 1
    Garlic cloves, chopped 2
    Cajun/Creole seasoning * 1 teaspoon to 1 tablespoon (depending on taste)
    Crushed red pepper 1/8 to 1 teaspoon (depending on taste)
    Diced tomatoes, undrained 28-ounce can
    Uncooked shrimp, peeled, and deveined (thawed, if bought frozen) ½ pound
    *To reduce sodium content by 600 mg per serving, make a jar of salt-free Creole seasoning by combining 3 teaspoons paprika, 2 teaspoons garlic powder, 2 teaspoons onion powder, 1 teaspoon dried basil, 1 teaspoon dried oregano, 1 teaspoon cayenne pepper, 1 teaspoon black pepper, 1 teaspoon white pepper, and ½ teaspoon dried thyme
    Directions
    1. Heat oil in a large pot over medium-high heat. Add onion, bell pepper, and garlic, and sauté for 4-6 minutes, until onion is translucent.
    2. Reduce heat to medium, and stir in Cajun seasoning, crushed pepper, and tomatoes. Simmer for about 10 minutes.
    3. Add shrimp, cover, and simmer for 4-6 minutes, until cooked through.

    Exchanges4.5 vegetables; 3 very lean meats; 1 fat

    Side Suggestions: Brown RiceServe shrimp creole over hot cooked rice. (½ to 1 cup per serving)

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