Recipe courtesy of Susan Guillory
The longer this stew sits, the better it gets. As the scallions keep poorly in the stew, be sure to add them just before serving.
- 1 stalk celery, finely chopped
- 1 large onion, finely chopped
- 1 medium-large sweet green pepper, finely chopped
- ½ cup finely chopped parsley (including stems)
- 1/3 cup sesame oil
- 2 to 3 tablespoons whole wheat pastry flour
- 2 tablespoons tomato puree
- 1 cup water
- 1 large clove garlic, crushed
- Cayenne pepper
- Low-sodium soy sauce (optional)
- Worcestershire sauce (optional)
- 1 pound crawfish tails, shelled, or 1½ pounds medium-size or small shrimp, shelled
- ¼ cup chopped scallions
- Hot pepper sauce (optional)
Sauté the celery, onions, sweet green peppers, parsley in the sesame oil for about 20 minutes over medium heat.
Add the flour and stir until lightly browned. Add the tomato puree and water and stir for 4 minutes over a low flame.
Stir in the garlic, a pinch of cayenne, and a dash each of soy sauce and Worcestershire sauce if you wish. Add the crawfish tails or shrimp and simmer for 20 minutes. Just before serving, stir in the scallions, and a dash of hot pepper sauce if you wish.
Serve hot over brown rice.
Nutritional information per serving:
Calories: 300 ? Protein: 21 g ? Carbohydrate: 10 g ? Fiber: 2 g ? Sodium: 270 mg
Saturated fat: 3 g ? Polyunsaturated fat: 8 g ? Monounsaturated fat: 7 g
Trans fat: 0 g ? Cholesterol: 180 mg
Susan Marie Guillory was the co-founder of Bread & Circus, a pioneering natural foods supermarket. An authentic Cajun from Louisiana, Susan studied cooking in France, Japan, and China. She was co-chair of the Harvard School of Public Health Nutrition Round Table for 5 years, and she now serves on the Round Table steering committee.
Copyright © Susan Guillory
The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.