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. Source: EatingWell Magazine, September/October 2012

Patrick Mould


Ingredient Checklist


Instructions Checklist
  • 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 Facts

204 calories; 8.6 g total fat; 0.8 g saturated fat; 151 mg cholesterol; 277 mg sodium. 553 mg potassium; 10.5 g carbohydrates; 1.9 g fiber; 4 g sugar; 21.3 g protein; 610 IU vitamin a iu; 12 mg vitamin c; 79 mcg folate; 100 mg calcium; 2 mg iron; 51 mg magnesium;