Shrimp Etouffe Pot Pie, Extra-large Baking Pan Style

      Comination of Pot Pie recipe from 1000 Lowfat Recipes and Shrimp Etouffe
      recipe from Emeril Lagasse

vegetable or olive oil
1/2 stick butter
4 C chopped onions

3 C reduced-sodium vegetable broth
2 C celery, chopped
2 carrots, sliced in thin rounds
2 C green bell pepper, chopped 

1 C chopped broccoli or cauliflower
1 1/2 C frozen peas, thawed
1 1/2 C frozen shelled soybeans, thawed
2 lbs cooked and peeled shrimpy shrimp (i.e. tiny to small guys)

1/2 C unbleached all-purpose flour
2 1/2 C nonfat milk, divided

4 tsp Bayou Blast creole seasoning (recipe below)
4 tsp fresh parsely, chopped
1 tsp freshly ground pepper (or to taste)
Hot sauce, Louisiana-style (to taste)
Worcestershire sauce (to taste)

2 C lowfat Bisquick or other such baking mix
2 eggs


1) Heat about 1 tsp oil and butter and cook onions until softened.  Throw in 
the vegetable broth and bring to a boil.  Add celery, carrots, and bell pepper.
Simmer for about 5 minutes.  Remove vegetables with slotted spoon and mix 
in a large bowl with the broccoli, peas, soybeans, and shrimp.

2) On the side mix the flour with 1 1/2 C milk.  To the broth mixture add 
Bayou Blast, parsley, pepper, hot sauce, wocestershire sauce (I added 4 
good-sized dashes).  Bring to a boil and mix well, then add milk/flour mixture
and whisk constantly until thickened, about 3 minutes.  Don't make it too thick.  

3) Preheat oven to 400 F.

4) Lube up a 9x13 baking pan and put in the shrimp and vegetables.  Pour in the
sauce, distributing over pan.  On the side, combine the baking mix, eggs, and
1 C of milk remaining.  Pour this batter over the casserole (it proabably won't
cover completely)

5) Bake for 25 minutes or until the top browns and sauce is bubbly.  

Will probably serve 8 easily


Bayou Blast (Creole seasoning from Emeril Lagasse)

2 1/2 TBL paprika
2 TBL salt
2 TBL garlic powder
1 TBL black pepper
1 TBL onion powder
1 TBL cayenne pepper
1 TBL dried oregano
1 TBL dried thyme