Crawfish Etouffée

From EatingWell: 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.

Makes: 4 servings, about 1 cup each

Active Time: 45 minutes

Total Time: 45 minutes

Nutrition Profile

View Our Nutrition Guidelines »

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

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

More From EatingWell

Protein-Packed Dinner Recipes

Recharge after a long day or intense workout with one of our...

Healthy Memorial Day Recipes

This Memorial Day, throw a barbecue or picnic with these...

Thai Chicken Recipes

Try making Thai at home with these easy Thai chicken recipes...

Thai Vegetarian Recipes

The flavors of Thai food, including red curry, peanut butter...
Thanksgiving Drink Recipes

If you need new ideas for drinks to serve at Thanksgiving...

Thanksgiving Casseroles That Won’t Pack on the Pounds

Casseroles, such as sweet potato casserole and green bean...

Healthy Ricotta Recipes

Ricotta isn’t just for lasagna and cannoli. With these...

Healthy Fish Taco Recipes

Take a break from classic taco fillings and try making a...
Easy Wild Rice Recipes

Use wild rice in a variety of healthy side dishes, including...

Stuffed Chicken Breast Recipes

Stuffing a chicken breast is relatively simple, but your...

Easy Cornbread Recipes

Cornbread is a Southern favorite, whether served hot out the...

Homemade Ice Cream Recipes

Whether you enjoy tried-and-true flavors or like to...
Healthy Strawberry-Rhubarb Recipes

Strawberries and rhubarb are a match made in heaven and...

Healthy Salmon Fillet Recipes

Cooking salmon at home is easy with our healthy salmon fillet...

Healthy Muffin Tin Recipes

Muffin tins are great for making more than just muffins,...

Thanksgiving Potato Recipes

No Thanksgiving dinner table is complete without a bowl of...