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  • Writer's pictureSarah LaNore

A Classic Creole Recipe!

I’m so excited to share some feel-good foods that will also help you feel good - you’re going to get that hearty, soulful feeling, while also treating your body to that nutritious goodness it craves 🙌

Up first: Étouffée! This is a classic Creole dish that I know you’re going to love. This incredible combo of shrimp, veggies, and spicy seasonings… trust me, you’re going to want it on your meal plan next week!


- ¼ cup gluten-free all-purpose flour

- 1 tbsp ghee

- 1 cup chopped onions (you’ll probably need 1⅓ medium onions)

- ½ cup chopped celery (about 1½ medium stalks)

- ½ cup chopped green bell pepper (about 1 medium pepper)

- 3 cloves of garlic, finely chopped

- 2 tbsp Cajun rub (recipe below - it’s a good one!)

- 2 bay leaves

- ½ tsp sea salt

- 1½ cups low-sodium organic chicken broth (can also substitute low-sodium organic seafood broth)

- 1 lb. shrimp, peeled, deveined (can substitute diced chicken breast)

- ½ cup sliced green onions

- 2 cups cooked brown rice


- ¼ cup ground smoked paprika

- 1 tbsp garlic powder

- 1 tbsp onion powder

- 2 tsp ground black pepper

- ½ tsp ground cayenne pepper

- 1 tsp dried oregano

- 1 tsp dried thyme

Combine the paprika, garlic powder, onion powder, black pepper, cayenne pepper, oregano, and thyme in a medium bowl and mix well. Store extra cajun rub in an airtight container in a cool, dark place.


1. Add the flour to a large, dry, nonstick skillet over medium heat. Cook, stirring constantly, for 6-8 minutes or until the flour is the color of peanut butter. Remove the toasted flour from the skillet and set aside.

2. Melt ghee in the skillet over medium-high heat; add onions, celery, bell pepper, and garlic. Cook for 4 to 5 minutes, or until the onion is translucent.

3. Add the toasted flour, Cajun Rub, bay leaves, and salt; cook for 1 additional minute.

4. Add the broth and bring to a gentle boil. Cook, stirring occasionally, for 5 minutes. Add the shrimp and cook for an additional 3 to 4 minutes, or until the shrimp are opaque.

5. Remove the skillet from heat and discard the bay leaves. Add green onions.

6. Evenly divide the étouffée between four serving bowls and top each with ½ cup brown rice.

This recipe makes 4 servings.

Click HERE to get my FREE MEAL PLAN!
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