Your Recipe

Shrimp Étouffée

Zutat  Menge  Kalorien 
Sellerie 30g 5kcal
Zwiebeln 30g 12kcal
Paprika, roh, grün, süß 30g 6kcal
Knoblauch 3g 4kcal
Olivenöl 15g 133kcal
Weizenmehl, weiß, Allzweckmehl, angereichert, gebleicht 15g 55kcal
Tomaten, zerdrückt, aus der Dose 60g 19kcal
Brühe, Fisch, hausgemacht 240g 38kcal
Garnelen, roh 115g 98kcal
Cajun seasoning 2.4g 0kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

115 grams shrimp, peeled and deveined
30 grams diced onion
30 grams diced bell pepper (green or red)
30 grams diced celery
1 garlic clove, minced
15 grams all-purpose flour
240 ml shrimp or seafood broth
60 grams diced tomato (canned or fresh)
Salt and pepper to taste
15 ml olive oil
Cooked rice for serving
Instructions:

Heat olive oil in a small pot over medium heat.
Add diced onion, bell pepper, celery, and minced garlic. Cook until softened, about 5 minutes.
Sprinkle all-purpose flour over the vegetables, stirring constantly for 1-2 minutes to create a roux.
Gradually pour in shrimp or seafood broth, stirring continuously to avoid lumps.
Add diced tomato. Stir well to combine.
Bring to a simmer and cook for 10-15 minutes, stirring occasionally, until the sauce thickens slightly.
Add shrimp and cook for an additional 5-7 minutes, until shrimp are pink and cooked through.
Season with salt and pepper to taste.
Serve hot over cooked rice.

Nährwertangaben 
Portionsgröße  270 g | ml
Menge pro Portion  185
774
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8g 10%
Gesättigte Fettsäuren  1.1g 6%
Natrium 325mg 14%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  1.6g 6%
Zucker  2.6g
Protein  16g 32%
Vitamin D 0mcg 0%
Kalzium 65mg 5%
Eisen  1.2mg 7%
Kalium 514mg 11%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 11.7 mcg 1%
Thiamin [B1] 0.143 mg 12%
Riboflavin [B2] 0.162 mg 12%
Niacin [B3] 2.381 mg 15%
Pantothensäure [B5] 0.59 mg 12%
Vitamin B6 0.174 mg 10%
Cobalamin [B12] 0.828 mcg 0%
Folat [B9] 37.92 mcg 0%
Vitamin C 16.983 mg 19%
Vitamin D 0 mcg 0%
Vitamin E 1.764 mg 12%
Vitamin K 11.718 mcg 10%
Betain 5.325 mg 0%
Cholin 16.076 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.9 g 4%
Sugars 2.6 g 5%
Ballaststoffe  1.6 g 6%
Carbohydrate 3 g 0%
Netto-Kohlenhydrate 8.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.052 g 0%
Arginin 0.075 g 0%
Asparaginsäure 0.167 g 0%
Cystein 0.026 g 0%
Glutaminsäure 0.525 g 0%
Glycin 0.054 g 0%
Histidin 0.031 g 0%
Isoleucin 0.05 g 0%
Leucin 0.089 g 0%
Lysin 0.054 g 0%
Methionin 0.021 g 0%
Phenylalanin 0.074 g 0%
Prolin 0.108 g 0%
Serin 0.068 g 0%
Threonin 0.047 g 0%
Tryptophan 0.019 g 0%
Tyrosin 0.038 g 0%
Valin 0.06 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 65.47 mg 5%
Kupfer 0.39 mg 43%
Fluorid 1.07 mcg 0%
Eisen  1.23 mg 7%
Magnesium 41.2 mg 10%
Mangan 0.27 mg 12%
Phosphor 221.2 mg 18%
Kalium 513.77 mg 11%
Selen 4.27 mcg 8%
Natrium 325.03 mg 14%
Zink 1.06 mg 10%
andere
Nährstoff Menge  DV
Wasser 231.356 g 0%
Asche 2.289 g 0%