CAJUN/CREOLE -- Etouffee (3)

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Etouffee

Okra Etouffee

Vegetarian Etouffee

 

For those unfamiliar with this dish or Cajun/Creole cuisine, it is pronounced

" ey-too-FAY " and means " smothered " .

 

 

* Exported from MasterCook *

 

Etouffee

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories : Beans & Legumes Rice

Tofu/Tvp/Soy/Seitan Vegan

 

 

Amount Measure Ingredient -- Preparation Method

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1 pound firm tofu -- drained

4 tablespoons vegetable oil

1/4 cup flour

1 yellow onion -- chopped

4 scallion -- chopped

1 jalapeno (seeded,if desired,for less heat) -- finely

chopped

1 green bell pepper, stemmed, seeded & -- chopped

1 stalk celery -- chopped

4 cloves garlic -- minced

1/2 teaspoon freshly ground black pepper

1/4 teaspoon ground cayenne pepper

1 teaspoon fresh thyme leaves

1 1/2 cups canned tomatoes -- drained & chopped

1 1/2 cups vegetable broth

1 1/2 teaspoons vegetarian Worcestershire sauce

1/2 teaspoon salt

4 tablespoons fresh parsley -- chopped

4 cups cooked basmati or long-grain white rice

 

Cut the tofu into 1/2-inch cubes. Put 3 layers of paper towels on a

baking sheet and arrange the tofu pieces on top. Cover with another 3 layers of

paper towels and put a second baking sheet on top. Set heavy cans or books on

top of the second baking sheet to compress the tofu for 30 minutes.

Preheat oven to 300 degrees F. Coat the bottom of an over-proof 12-inch

skillet with nonstick cooking spray (or use an overproof nonstick skillet).

Heat 2 tablespoons of the oil in the skillet over medium heat. Add the tofu and

saute until lightly browned on all sides. Transfer the totu to drain on paper

towels.

Reduce the heat to medium-low and add the remaining oil to the pan. Stir

in the flour and cook, stirring constantly, for about 5 minutes until bubbling.

Put the pan in the oven and roast the mixture for 20 minutes longer, stirring

well every 5 minutes. Remove the pan from the oven and place over medium heat.

Add the onion, scallions, jalapeno, bell peppers, celery, garlic, black pepper,

cayenne, and thyme, and cook, stirring frequently, until the vegetables are

soft, about 10 minutes. Increase the heat to high and add the tomatoes. Cook,

stirring until bubbling, then add the stock, Worcestershire sauce, and salt.

Cook, stirring until the mixture thickens. Reduce heat to low and add the tofu.

Simmer, partially covered, for 45 minutes.

Stir in the parsley and taste for seasoning. To serve, spoon the rice onto

serving plates and ladle the etouffee over it.

 

 

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Per serving: 338 Calories (kcal); 20g Total Fat; (51% calories from fat); 14g

Protein; 28g Carbohydrate; 1mg Cholesterol; 1034mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit;

3 1/2 Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Okra Etouffee

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories : Okra Vegan

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 cups sliced fresh okra

1/4 cup vegetable oil

1 10 oz can died tomatoes & green chiles -- undrained

1 medium onion -- chopped

1 medium green pepper -- chopped

3/4 teaspoon salt

1/8 teaspoon pepper

3/4 cup crushed potato chips

1/4 cup fine dry breadcrumbs

rice (optional)

 

Place okra in a lightly greased 1 1/2 quart baking dish; drizzle with oil.

Top with tomatoes and green chiles, onion, and bell pepper; sprinkle with salt &

pepper. Cover loosely with foil.

Bake at 400 degrees F, stirring occasionally, for 1 hour. Stir together

potato chips and breadcrumbs; sprinkle over casserole. Bake, uncovered, 15 more

minutes or until lightly browned.

Serve over rice, if desired.

 

 

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Per serving: 162 Calories (kcal); 13g Total Fat; (69% calories from fat); 2g

Protein; 11g Carbohydrate; 0mg Cholesterol; 363mg Sodium

Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Vegetarian Etouffee

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories : Beans & Legumes Vegan

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons olive or canola oil

1 cup onion -- chopped

1/2 cup celery -- chopped

1 medium green pepper -- chopped

1 28 oz. can diced tomatoes

2 tablespoons tomato paste

1 teaspoon file powder

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon fresh parsley -- chopped

1 teaspoon hot pepper sauce

1 teaspoon Cajun seasoning (to 2 tsp.)

4 ounces tempeh -- cut into 1/2 " cubes

4 ounces seitan -- cut into 1/2 " pieces

4 ounces Morningstar Farms Breakfast Links -- cut into pieces

6 cups cooked rice

 

In a Dutch oven, heat 1 tbsp. oil over medium heat. Add onion, celery,

garlic, and bell pepper. Cook, stirring often, 5 minutes. Add tomatoes, tomato

paste, file powder, salt, pepper, parsley, hot pepper sauce, and Cajun

seasoning. Stir, cover and simmer 20 minutes. If sauce becomes too thick, add

a little water.

Meanwhile, poach the tempeh in a small amount of water for 10 minutes or

steam in a metal steamer. Drain and cut into 1/2 " pieces. Heat remaining 1

tbsp. of oil in a skillet over medium-high heat. Add tempeh, seitan, and

breakfast links. Cook, stirring, until lightly browned. Stir all into sauce

and cook during last 5 minutes.

Serve over rice.

 

 

 

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Per serving: 306 Calories (kcal); 2g Total Fat; (6% calories from fat); 10g

Protein; 62g Carbohydrate; 0mg Cholesterol; 259mg Sodium

Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat;

0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0