Recipe of the Week


Prep Time: 1 Hour
Yields: 8 Servings

The month of February is heart month, so I have revised some old recipes to make them a little healthier.
By using this new recipe, I have cut the calories by 89, the fat by 11 grams and the saturated fat by 2 grams.

5 pounds (50–60 count) shrimp, peeled, deveined and divided
1 (16-ounce) package spaghetti, cooked
¼ cup vegetable oil
½ cup pancake mix, divided  
2 cups diced onions
1 cup diced celery
¼ cup diced bell pepper
¼ cup sliced garlic
1 (10-ounce) can RO*TEL® tomatoes
2 (6-ounce) cans tomato paste, no salt added
2 tbsps Worcestershire sauce
1 quart low-fat, reduced-sodium chicken broth
celery salt to taste
salt substitute to taste
black pepper to taste
granulated garlic to taste
1 cup sliced green onions
¼ cup chopped basil

In a 2-gallon stockpot, heat oil over medium-high heat. Add ¼ cup pancake mix and, using a wire whisk, stir until a dark brown roux is achieved. Add remaining pancake mix to roux and continue to stir until well blended. Add onions, celery, bell pepper and sliced garlic. Sauté 3–5 minutes or until vegetables are wilted. Add RO*TEL tomatoes and tomato paste, blending well into the roux mixture. Cook 2–3 minutes, stirring occasionally. Add Worcestershire sauce and chicken broth. Blend well to create a slightly thickened tomato sauce. Bring to a rolling boil then reduce to simmer. Add half of the shrimp and cook 30–45 minutes, stirring occasionally. Season to taste using celery salt, salt substitute, pepper and granulated garlic. Add green onions, basil and remaining shrimp. Cook an additional 5–10 minutes and serve over hot spaghetti.

Nutritional Facts:
Calories: 551
Total Fat: 7 gm
Saturated Fat: 1 gm







print this page >>

Return to Main Site >>
Copyright © 2007 Chef John Folse & Company.
2517 South Philippe Ave. • Gonzales, LA 70737 • (225) 644-6000 • FAX (225) 644-1295