Monday, May 16, 2011

Shrimp and Corn Bisque



Like so many cajun recipes, this one starts with "first you make a roux"!  We keep this bisque under 200 calories a serving and below 6 grams of fat by using acceptable fats, non-fat evaporated milk, and lots and lots of fresh, sweet corn!

For the roux, use 4 tablespoons of margarine and 4 tablespoons of flour.  I used "I Can't Believe It's Not Butter" due to it's ratio of "good" fats to bad. You can use whatever stick margarine or butter you choose, but it MUST be a stick.  Soft spreads that come in a bowl have too much water and won't make a proper roux.  Melt the butter over medium heat, and slowly add the flour while stirring.  Because most margarines are artificially colored, it's hard to tell when your roux is "blonde", but when the flour smells nutty and good, it's done, probably about 15-20 minutes.

Once your roux is cooked, add 1 chopped onion and 1 chopped bell pepper.  Stir to coat with roux mixure, and then begin adding non-fat evaporated milk, a little a time, stirring with each addition.  Let the mixure bubble after each addition, and then add more until all the milk is absorbed.


Add seasonings- the spicier, the better! Begin stirring in your seafood stock, about 1/4 cup at a time, returning to a boil after each addition.  The vegetables will continue to cook as you add your stock, and by the time all liquids are added, the bell peppers should turn from bright to dark green, indicating they are cooked. The whole process of milk and stock takes about and hour.

Once the vegetables are cooked, add the corn and cook for 5-10 minutes. Add shrimp, cook another 5-10 minutes until shrimp are cooked and no longer translucent. Adjust seasonings and serve!

You can substitue crawfish or crabmeat for the shrimp, if you wish. Or leave out the protein completely for a vegetarian option.

It's hard to believe a soup this hearty is so healthy:


Nutrition Facts
Shrimp and Corn Bisque
  10  (8 oz) Servings
 
Amount Per Serving
Bitmap
 
  Calories165.3
  Total Fat
5.7 g
     Saturated Fat1.5 g
   
  Polyunsaturated Fat1.5 g
   
  Monounsaturated Fat1.6 g
  Cholesterol
68.9 mg
  Sodium
174.7 mg
  Potassium325.5 mg
  Total Carbohydrate
18.4 g
   
  Dietary Fiber2.4 g
   
  Sugars2.8 g
  Protein
12.1 g




4 Tbs I Can't Believe It's Not Butter Stick
1/4 cup AP Flour
1 medium onion, chopped
1 medium bell pepper, chopped
1 quart seafood or vegetable stock
1/4 -1/2 teaspoon Mrs. Dash Extra Spicy Seasoning
1/4 teaspoon Old Bay or Cajun Style Seasoning
8 ears fresh corn, stripped from cobs
1 lb. shrimp, peeled and deveined 


Melt ICBINB over medium-low heat in 5 quart pot.  Whisk in flour, a little at a time, to make a roux.  Cook until blonde, stirring frequently.
Add chopped vegetables, combine with roux.  Begin adding milk, a little at a time, stirring with each addition.  Once all of the milk is added, begin adding stock, about 1/4 at a time, stirring with each addition. Add seasonings.  Continue stirring in stock, 1/4 cup at a time, allowing mixture to return to boil after each addition.
Once all the stock has been added and vegetables are cooked,  add corn, and bring the mixture back to a boil,  Add shrimp, and cook an additional 7-10 minutes, until shrimp are cooked and no longer translucent.  Adjust seasonings and serve.

2 comments:

  1. Yum. If you are looking for another option for fresh corn, I'd like to suggest this soup I made a few summers ago.

    http://old.cuisinerecipes.com/e-recipes/080818.php

    ReplyDelete
  2. Great info about being able to use margarine for a roux, but it has to be in stick form. I will keep that in mind.

    ReplyDelete