Shrimp Etouffee with Rice
A roux is the base of a good etouffee, and even a light one adds enough body to the sauce that it clings to the rice instead of running thin. Shrimp cooks quickly, so it goes in last to avoid overdoing it.
Cooking the flour into the butter before adding liquid is what thickens this sauce without needing cornstarch later on. Peppers and onion soften into the roux, building a base of flavor before the tomatoes and shrimp go in.
Shrimp added at the very end is the same rule I follow in all my shrimp recipes, since a few extra minutes in the pan is the difference between tender and rubbery. Rice underneath is really the only way to eat a sauce this good.
The recipe card has the full ingredient breakdown and cook time for all ten portions. Let everything cool before sealing the containers, then refrigerate what you'll eat within four days. Reheat gently so the shrimp doesn't overcook.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Shrimp Etouffee with Rice
YIELD
10 portions
ESTIMATED NUTRITION
435 calories • 51g protein • 46g carbs • 5g fat per portion
What I really like about this recipe is how much body a simple roux adds to the sauce.
Ingredients
• 5 lb shrimp, peeled and deveined
• 1 1/2 cans diced tomatoes
• 2 1/2 bell peppers, diced
• 2 1/2 onion, diced
• 7 1/2 cups cooked rice
• 3 tbsp butter
• 3 tbsp flour
• 2 tbsp Cajun seasoning
Directions
1. Melt the butter and whisk in flour; cook a few minutes to make a light roux.
2. Add the peppers and onion; cook until softened, about 8 minutes.
3. Stir in the tomatoes and Cajun seasoning; simmer 10 minutes, then add the shrimp and cook until pink, 3–4 minutes.
4. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers with rice.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat gently to avoid overcooking the shrimp. Nutrition is estimated per portion.
