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.
Nutrition facts:Per 1/4 of recipe 300 calories 21 grams of protein 10 grams of carbohydrates 2 grams of fiber 270 milligrams of sodium 18 grams of fat ( 3 grams of saturated fat 7 grams of monounsaturated fat 8 grams of polyunsaturated fat ) 180 milligrams of cholesterol
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