Momma G's Fried Shrimp

Admittedly, it may seem strange to feature fried shrimp on a healthy cooking site.  I'm not going to claim for a minute that this recipe is low fat! This recipe is, however, quintessentially Cajun, and I have reduced the sodium content, so I think there's a spot for it on here! Plus, it is a very unique recipe handed down from my mother and grandmother, so it's worth preserving for posterity! I've never known anyone else to make shrimp this way, and I've never seen a printed recipe even similar to this!




Momma G only fried about 6 times a year when we were kids. On our birthdays, we could pick whatever we wanted for dinner, and all of us almost always picked fried shrimp. The only other time she fried was on a summer Thursday when one of us was at scout camp.  That  was family day, and Momma would fry up a hamper full of fried chicken and make a picnic for us to have at the campsite.

Any good Southern cook is only as good as her deep fryer, and Momma G was no exception!  She had an old harvest gold fryer that she always complained about bitterly- "why can't someone invent a fryer that can hold its heat?"  She would be so impressed by the modern immersion fryers we can buy today!  Because the heating element and temperature probe are submersed in the oil, they regulate the temperature accurately and recover quickly. Because everything comes apart, clean up is a snap, and all the oily parts can go in the dishwasher! Still, frying is stinky business, so this Queen prefers to do it outdoors!


Momma G's recipe is more of a process, really. To feed her family of 6 hungry men, she would buy 15-20 pounds of shrimp! We all took shifts at the sink, heading and peeling (unless it was YOUR birthday!) and Artie and I usually helped with the breading process. I took my place at the front end, running the food processor, and Artie worked the other end of the line, breading the shrimp and lining them up for the fryer. To bread that many shrimp, Momma would clear all the stuff off of the kitchen counters and line them with waxed paper.  It's been years since I've seen that many shrimp in one place!


Before you start your shrimp, make your cocktail sauce so the flavors can blend.  This is a Louisiana classic, but here's my low salt version:


1 cup Heinz Salt Free Ketchup
2 tablespoons Salt Free Dijon mustard
2 tablespoons reduced sodium Worcestershire sauce 
2 tablespoons prepared horseradish (more or less to taste)
4-5 dashes Tabasco sauce (more or less to taste)


Stir all ingredient together and refrigerate


Now, prepare your shrimp. This can be done earlier in the day if you wish, as long as you have space to refrigerate the shrimp on baking sheets.


Drain, rinse, and pat your shrimp dry on paper towels.  Place them in a large ziploc bag or clean paper bag with about 1/2  cup of all purpose flour.  Shake to coat.

In a blender or food processor, pulverize one sleeve of unsalted-top saltines until they are the consistency of cornmeal.  Repeat with another sleeve.


In a bowl, beat 3 eggs.


Cover a baking pan or cookie sheet with waxed paper or paper towels.

Working a few at a time, dunk the flour covered shrimp into the egg, and then toss into the cracker crumbs. Coat all sides with crumbs and transfer to the prepared pan.  Repeat until all shrimp are coated.


It is impossible to bread the shrimp without breading your fingers as well, so work near the sink and rinse them often!

Once the shrimp are all breaded, deep fry them in batches at 350 degrees, for about 2-3 minutes, until the cracker crumbs are golden brown. 

Drain on clean paper towels and serve hot!


I once asked Momma G why she used crackers to bread her shrimp, and she told me "because that's how my momma taught me to do it, and because they taste good!"  I certainly couldn't argue with that, but now that I am older, and wiser, and have sample many, many, MANY fried shrimp over the course of my lifetime, I can tell you why these are far and away the best fried shrimp in the world!


But first, consider the other contenders. Many people fry their shrimp in cornmeal.  Cornmeal has oil in it, so anything fried in it will become more oily.  Plus, cornmeal has a distinct "corny" flavor that competes with the taste of delicious Gulf shrimp!


Battered shrimp are iffy. Some batters don't stick well. Some batters overpower the shrimp. Some batters absorb too much grease.  And worst of all, many batters don't cook quickly enough.  If you cook them long enough to cook the batter through, the shrimp get rubbery. And if you protect the shrimp with a short cooking time, you risk having raw, wet batter in the interior.  Quelle dommage!


These shrimp are perfect every time, because crackers are already cooked!  The morsels only need to be cooked long enough to brown the crackers slightly; about the same amount of time it takes to cook the shrimp.  Because they are already cooked, they don't absorb as much oil.  And because they are already cooked,  there is never a "raw" center!  


Because Momma G always did, I always fry in peanut oil.  I find that it tends to be the most neutral in fried foods, and doesn't leave an oily "mouth feel" the way canola and corn oil do.  You can use whatever oil you wish, as long as it can be heated to 350 without smoking.


So next time a special birthday or other occasion rolls around, try these! I promise, if you have them once... you will want them again!  

Shrimp and Okra with Tomatoes

I know what you're saying: "Gross! I HATE okra! It's slimey!"

Well, you're confused. That's "Oprah", not "Okra"!  And she's not exactly slimey, just a little smarmy.

When I was a kid growing up in South Louisiana, the state legislature subsized farmers who grew okra, and then gave the crop to the various parishes (school districts) for the cafeterias.  The cafetieria ladies would smother it whole with canned tomato sauce, and it did make the slimiest, most disguting glop in the world.  Their step saving method of cooking it whole turned many a Louisiana school child off of okra, which is a shame.  It's full of fiber, easy to grow, holds up fresh for a long time, and freezes well.  And when prepared correctly, it's delicious!

So, here's the recipe:

 

1 tablespoon olive oil

1 medium onion, diced

1 medium bell pepper, diced

1 lb okra, sliced crossways

2 tablespoons cider vinegar

1 cup seafood or vegetable stock

3 red riped tomatoes, peeled and diced

1 teaspoon Mrs, Dash Garlic and Heb Blend

1/4 -1/2 teaspoon Mrs. Dash Extra Spicy Seasoning

1 lb shrimp, peeled and deveined

Heat large saute pan over medium-high heat. Add olive oil and swirl to cover pan.  Add onions and peppers; saute until onions are translucent.  Add seasonings and stir completely to distribute.  Add okra and cider vinegar; stir gently to distribute without breaking the slices.  Cook on medium low for a few minutes, Add tomatoes and stock; stir gently.  Don't stir after tomatoes are added and okra begins to cook; overstirring will release the sap from the okra and cause the mixture to get slimy. Simmer for 20-30 minutes until okra slices are tender and mixture has thickened slightly,  Very gently stir in shrimp, simmer for 7-10 minutes, or until shrimp are cooked and no longer translucent.  Serve plain or over rice.

The secret is to get most of your stirring done early, while the okra is still firm.  The more your stir it toward the end, the more sap you release, and the more you risk creating "slime".

The shrimp cook quickly, and will add a bit of their own juice as they cook. Stir at this point just enough to get them submerged.

The finished dish should be spicy, so feel free to add hot sauce if you like it!  This dish is delicious without the shrimp for a great vegetarian meal, and we have kept the fat and sodium content very low!

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Nutrition Facts
8 Servings
Amount Per Serving
Calories		114.6
Total Fat		3.0 g
	Saturated Fat	0.5 g
	Polyunsaturated Fat	0.7 g
	Monounsaturated Fat	1.4 g
Cholesterol		86.1 mg
Sodium		93.8 mg
Potassium		381.1 mg
Total Carbohydrate		9.2 g
	Dietary Fiber	3.1 g
	Sugars	2.5 g
Protein		13.8 g

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
Calories		165.3
Total Fat		5.7 g
	Saturated Fat	1.5 g
	Polyunsaturated Fat	1.5 g
	Monounsaturated Fat	1.6 g
Cholesterol		68.9 mg
Sodium		174.7 mg
Potassium		325.5 mg
Total Carbohydrate		18.4 g
	Dietary Fiber	2.4 g
	Sugars	2.8 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.

Shrimp!

Although many people with heart disease and cholesterol issues have avoided shrimp to avoid dietary cholesterol, as it turns out, shrimp are good food!  It's a good thing for the Low Sodium Queen, because shrimp are, and always have been, her favorite food of all time!  The American Journal of Clinical Nutrition has determined that eating shrimp does not raise bad cholesterols, which is great news!


The study showed that while there was some increase in bad cholesterol, there was a greater increase in good cholesterol, so overall cholesterol did not increase.  Because shrimp are virtually fat-free and high in omega oils, they are actually an ideal addition to a heart healthy diet when prepared correctly!

This Cajun Queen grew up on shrimp, so she has a lot to share about this marvelous food!
The best shrimp, by far, are white shrimp from the Gulf of Mexico. They are the most flavorful of all, and are the most common shrimp sold by American fisheries. Wild caught shrimp feed on kelp, which gives them their iodine-rich smell and distinctive taste. They are the shrimp I grew up eating, and Louisiana fisheries provide them to fish markets and grocers across the United States. Many modern factory ships now freeze and package the shrimp directly from the water, providing the freshest, most flavorful delivery to every part of the country. Even the "fresh shrimp" in the case at your grocer have probably arrived frozen. When you buy American, not only are you supporting the Louisiana economy, you are getting the best tasting shrimp there is.

Be careful to check the package for country of origin if you buy packaged frozen shrimp.  Much of the frozen shrimp sold in cost clubs and value marts in the US are farm-raised shrimp imported from Thailand, where they are fed powdered feeds.  These shrimp have virtually no flavor, and provide little more than a rubbery nugget upon which to eat cocktail sauce! They are not acceptable for Cajun cooking.

When the Queen Momma made shrimp to feed 5 hungry boys, it took hours to peel them all, and one of my earliest kitchen tasks was to take my shift at the sink, peeling shrimp until my fingers were pruned! It's easy to poke and cut yourself when you peel shrimp, but I've done it for so long I've got it down pat!

There are as many shrimp peeling gadgets are there are small towns in Louisiana, but The Low Salt Queen has found that nothing works better than a serrated paring knife. Pinch the head off between your thumb and forefinger and throw it into your stockpot (more on that in a minute!) Hold the shrimp firmly between the thumb and forefinger of your left hand (near the neck) and hold the knife by the blade, sharp side up, close to the tip. I know this sounds precarious, but it's perfectly safe with a bit of practice! Insert the tip of the knife into the tip at a 45 degree angle with the right hand, and push the shrimp onto the blade with your left hand, slicing the shell about a quarter of the way. Release your left hand (the shrimp will hang on the blade) and regrip it about half an inch toward the tail. Push your hands together again to slice another quarter of the way and regrip again.  The idea is to hold the flesh firmly at the point where the blade is passing through the shell. This way, you can slice the shell and remove the vein without cutting the body of the shrimp more than about 1/8 of an inch. Once you get the swing of it you can shell a pound of shrimp in about 5 minutes.

Try to buy shrimp with the heads on when available, and by all means save the shells and heads! Add a chopped onion and a quarted lemon, along with a couple of bay leaves, cover with water, bring to a boil, and then simmer 3-4 hours to create the seafood stock that will be the base for many of the recipes the Low Salt Queen will share. You can make the stock and then freeze it if you don't need it now, or you can freeze the shells and heads in a ziploc and make the stock later, but, please, don't throw them away raw!!

If you want to keep whole shrimp in your freezer, buy them already frozen.  If the only place you see Gulf shrimp is thawed in the seafood case, ask the fishmonger to pull your order directly from the freezer.  Then they can go directly to your freeze without thawing and refreezing.

If you have thawed shrimp that you want to refreeze, you'll need to peel them before you freeze them again.  Pack them into containers, cover with water, and freeze.  They will thaw quickly in a collander under running tap water, and will be ready in a flash to go into your recipes!