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Crawfish Etouffée

September/October 2012

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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.


Crawfish Etouffée

Makes: 4 servings, about 1 cup each

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Total Time:

Ingredients

  • 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

  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

Per serving: 204 calories; 9 g fat (1 g sat, 5 g mono); 151 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 21 g protein; 2 g fiber; 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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