Shrimp Etouffee

My friend, Kelly made this a couple of weeks ago for my birthday dinner and it was so delicious! And it came from Cooking Light :)
I forgot to post the recipe back then, so here it is:

Ingredients

4 cups fat-free, less-sodium chicken broth
1 teaspoon dried thyme
1 teaspoon dried basil
1 bay leaf
1/3 cup butter, divided
1/2 cup all-purpose flour (about 2 1/4 ounces)
Cooking spray
1 1/2 cups chopped onion
2/3 cup diced celery
1/2 cup chopped red bell pepper (Kelly used only green bell pepper)
1/2 cup chopped green bell pepper
3/4 cup water
1/4 cup tomato paste
1 tablespoon salt-free Cajun seasoning
1 1/2 teaspoons minced garlic
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground red pepper
1 teaspoon Worcestershire sauce
1/2 cup chopped green onions (Kelly used NONE ONIONS....cause she loves me)
1/2 cup chopped fresh flat-leaf parsley, divided
1 pound medium shrimp, peeled and deveined (about 30 shrimp)
4 cups hot cooked long-grain rice

Preparation

1. Combine first 4 ingredients in a small saucepan over medium heat; bring to a simmer. Cover and remove from heat.

2. Melt 1/4 cup butter in a medium saucepan over medium heat. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour to pan; cook 8 minutes or until very brown, stirring constantly with a whisk. Remove from heat. Add 1 cup broth mixture to pan; stir with a whisk until smooth. Add remaining 3 cups broth mixture, stirring with a whisk until smooth; set aside.

3. Melt remaining 1 tablespoon plus 1 teaspoon butter in a large Dutch oven coated with cooking spray over medium-high heat. Add 1 1/2 cups onion, celery, and bell peppers to pan; cook 10 minutes or until vegetables are tender and onion is golden brown, stirring occasionally. Stir in 3/4 cup water, scraping pan to loosen browned bits. Add tomato paste, Cajun seasoning, garlic, salt, black pepper, and red pepper to onion mixture; cook 1 minute, stirring constantly. Add reserved broth-flour mixture and Worcestershire sauce to pan, stirring well to combine; bring to a simmer. Cook 10 minutes, stirring occasionally. Add green onions, 1/4 cup parsley, and shrimp; cook 3 minutes or until shrimp are done. Discard bay leaf. Serve over rice. Sprinkle each serving with 2 teaspoons remaining parsley, if desired.

Yield

6 servings (serving size: about 1 1/4 cups étouffée and 2/3 cup rice)

Nutritional Information Calories

CALORIES 395 (28% from fat); FAT 12.2g (sat 6.9g, mon 3g, poly 1.1g); IRON 4.9mg; CHOLESTEROL 142mg; CALCIUM 102mg; CARBOHYDRATE 47.9g; SODIUM 655mg; PROTEIN 22.6g; FIBER 3.6g

Kathy Kitchens Downie, RD , Cooking Light, JULY 2008