Healthy Roux Shrimp Etouffee

Peel shrimp and use shells and clam juice to make stock by bringing to a boil in 4 cups of water or clam juice. Prepare seasoning mix in one bowl, and combine the garlic, onions, celery, and green pepper in another.

In a heavy skillet on saute heat, add the 1 cup of flour and stir continuously while browning. You'll have to lift the skillet from the heat while stirring to keep from burning the flour, but you'll get the hang of it, and it beats the heck out of high-fat roux. If at first you burn, try again; it's only flour! (And the burn flavor will take over the dish.) Once the flour is dark tan or light brown, set aside in bowl.

In a large frying pan, heat the olive oil and half the seasoning mix to saute, stir in vegetable mix, and cook until tender. Thoroughly stir in 1/2 cup of flour and then add 2 cups of stock; stir to a boil and set aside.

In a 4-quart saucepan, melt the butter and half the seasoning mix at saute and add shrimp and green onions. Cook 2 minutes, stirring constantly. Add the vegetable mixture and remaining stock and cook 5 minutes until everything is done and flavors have mixed. Adjust thickness with remaining flour and optional white wine.

Serve over rice with hot fresh bread and lots of beverages. Louisiana lowfat at its best!

This recipe yields 8 servings.