Low in fat and an excellent source of protein, Crawfish Etouffee, is a popular Louisiana crawfish recipe served over rice. Etouffee means ‘smothered” onion, green pepper and garlic in a light roux making the most scrumptious sauce. Here’s my easy-to-follow, healthier recipe for this Louisiana favorite!
This recipe is from Holly Clegg’s trim&TERRIFIC Gulf Coast Favorites cookbook.
Makes 4 (1-cup) servings
- 2 tablespoons olive oil
- 3 tablespoons all-purpose flour
- 1 onion, chopped
- 1/2 cup chopped green bell pepper
- 1 teaspoon minced garlic
- 1 cup fat-free chicken broth
- 1 tablespoon paprika
- 1 pound Louisiana crawfish tails, rinsed and drained
- Salt and pepper to taste
- 1 bunch green onions, stems only, finely chopped
- In large nonstick skillet coated with nonstick cooking spray, melt butter and stir in flour. Cook over medium heat until light brown, about 6–8 minutes, stirring con¬stantly. Add onion, green pepper, and garlic. Sauté until tender, about 5 minutes.
- Gradually add broth and stir until thickened. Add paprika and crawfish. Bring to a boil, reduce heat, cover, and cook for about 15 minutes, stirring occasionally. Season to taste.
- Stir in green onions and cook for another few minutes before serving.
Nutritional Analysis (per serving)
- Calories 220
- Calories from fat 36%
- Fat 9 g
- Saturated Fat 1 g
- Cholesterol 155 mg
- Sodium 217 mg
- Carbohydrate 13 g
- Dietary Fiber 4 g
- Sugars 4 g
- Protein 22 g
- Diabetic Exchanges: 1 carbohydrate, 3 lean meat
Terrific Tip: The browned flour and oil/butter creates a roux that gives the etouffee a deep rich flavor. Look for Louisiana crawfish in the freezer section of your grocery; and always check to make sure it’s Louisiana crawfish which is rated by the Monterey Bay Aquarium Seafood Watch as a “best choice” #1 rating.