Creole shrimp sauté

Make this spicy Creole dish a full meal by serving it on top of warm rice.

Preparation time: 10 minutes 

Cooking time :45 minutes

 Serves 4

• 750 ml (3 c) Creole sauce (see below)
• 10 mL (2 tsp) olive oil
• 625 g (1 1/4 lbs) jumbo (21 to 25 count) shrimp, peeled and deveined, tails left on
• 2 g (1/2 tsp) paprika
• 0.5 g (1/8 tsp) salt
•  0.5 g (1/8 tsp) ground black pepper
• Pinch of ground red pepper
• 45 ml (3 tbsp) dry sherry
•  2 ml (1/2 tsp) hot pepper sauce
• 30 g (2 tbsp) chopped fresh parsley
• 4 lemon wedges

1. Make the sauce and keep warm.
2. Heat the oil in a large, deep sauté pan over medium-high heat. Season the shrimp with the paprika, salt, black pepper, and ground red pepper. Add to the pan (in batches if necessary) and cook until lightly browned and pink, about one minute per side.
3. Reduce the heat to low and add the sherry, scraping the pan bottom. Stir in the Creole sauce and simmer until the shrimp are firm, about two minutes.
4. Stir in the hot pepper sauce and garnish with parsley. Serve with the lemon wedges for squeezing.

Nutritional information per serving: 266 calories, 8 g fat (1 g saturated fat), 16 g carbs, 32 g protein, 3 g fibre, 215 mg cholesterol, 756 mg sodium, 121 mg calcium.

A traditional Louisiana topping for shrimp, this all-purpose sauce also elevates okra to new heights. You could even ladle it over rice or cooked sausage.

Preparation time: 5 minutes

Cooking time: 30 minutes 

Makes about 750 millilitres (3 cups) 

• 15 ml (1 tbsp) olive oil
• 1 onion, finely chopped
• 1 large green pepper, finely chopped
• 1 rib celery, finely chopped
• 2 large garlic cloves, minced
•  10 g (2 tsp) dried thyme
• 5 g (1 tsp) paprika 1 to 2 g (1/4 to 1/2 tsp) cayenne pepper
• 1 bay leaf 30 g (2 tbsp) low-sodium tomato paste
• 250 g (1 c) canned low-sodium chopped tomatoes
• 375 ml (1 1/2 c) low-sodium chicken broth or vegetable broth
• 2 g (1/2 tsp) salt

1.  Heat the oil in a medium pot over medium heat.
2. Add the onions, green pepper and celery and cook until the onions are soft, five to six minutes. Add the garlic and cook for one minute.
3. Stir in the thyme, paprika, cayenne, bay leaf, tomato paste and chopped tomatoes. Cook for five minutes.
4. Stir in the broth and salt and bring to a boil over high heat. Reduce the heat to medium-low, cover and simmer for 25 minutes.
5. Use immediately or refrigerate for up to two days. Reheat over low heat.

Nutritional information per 50 mL (1/4 c): 27 calories, 1 g fat (0 g saturated), 5 g carbs, 1 g protein, 1 g fibre, 0 mg cholesterol, 146 mg sodium, 14 mg calcium.