Crawfish Etouffee

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From: EatingWell Magazine September/October 2012

Literally translated as “smothered” and pronounced ay-TOO-fay, the crawfish recipe is typically a saucy stew served over rice. In this healthy recipe from chef Patrick Mould, the tasty crustaceans (use shrimp if you can't find crawfish) are smothered in a sauce made with plenty of onions, garlic and Cajun seasoning.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 tablespoons canola oil
  • 3 cups minced onions (2 large onions)
  • 1 tablespoon minced garlic
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon all-purpose flour
  • 1 cup reduced-sodium chicken broth
  • 1 tablespoon Cajun seasoning
  • 1 teaspoon paprika
  • 1 teaspoon hot sauce
  • 1 pound cooked cleaned crawfish tail meat or chopped shrimp
  • 1/4 cup chopped scallions
  • 2 tablespoons chopped parsley

Preparation

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  1. Heat oil in a large saucepan over medium heat; add onions and garlic and cook, stirring frequently, until the onions start to become translucent, 8 to 10 minutes. Add thyme and flour and cook, stirring, for 1 minute. Stir in broth, Cajun seasoning, paprika and hot sauce. Cook until the mixture thickens slightly, 2 to 3 minutes. Stir in crawfish (or shrimp). Bring to a gentle simmer, cover and cook, stirring occasionally, for 10 minutes. Remove from the heat and stir in scallions and parsley.

Nutrition information

  • Serving size: about 1 cup
  • Per serving: 204 calories; 9 g fat(1 g sat); 2 g fiber; 10 g carbohydrates; 21 g protein; 79 mcg folate; 151 mg cholesterol; 4 g sugars; 0 g added sugars; 610 IU vitamin A; 12 mg vitamin C; 100 mg calcium; 2 mg iron; 277 mg sodium; 553 mg potassium
  • Nutrition Bonus: Vitamin C (20% daily value), Folate (19% dv)
  • Carbohydrate Servings: 1/2
  • Exchanges: 1 1/2 vegetables, 3 lean meat, 1 fat

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