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.

Patrick Mould
Source: EatingWell Magazine, September/October 2012

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Ingredients

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Directions

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  • 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.

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Nutrition Facts

204 calories; protein 21.3g 43% DV; carbohydrates 10.5g 3% DV; exchange other carbs 0.5; dietary fiber 1.9g 8% DV; sugars 3.6g; fat 8.6g 13% DV; saturated fat 0.8g 4% DV; cholesterol 150.8mg 50% DV; vitamin a iu 609.7IU 12% DV; vitamin c 12.2mg 20% DV; folate 79.1mcg 20% DV; calcium 100.4mg 10% DV; iron 1.8mg 10% DV; magnesium 50.8mg 18% DV; potassium 552.7mg 16% DV; sodium 276.5mg 11% DV; thiamin 0.1mg 12% DV.