from Gulf Coast Favorites Cookbook
Tender Louisiana crawfish tails are simmered with onion, green pepper, and garlic in a light roux. This easy to follow recipe for a popular Louisiana staple will quickly become part of your Cajun recipe repertoire. Serve over rice. Watch me prepare Crawfish Etouffee! Check out all my healthy crawfish recipes.
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
1. In large nonstick skillet coated with nonstick cooking spray, heat oil and stir in flour. Cook over medium heat until light brown, about 6–8 minutes, stirring constantly. Add onion, green pepper, and garlic. Sauté until tender, about 5 minutes.
2. Gradually add broth and stir until thickened. Add paprika . Bring to a boil, reduce heat, cover, and cook about 10-12 minutes, stirring occasionally. Add crawfish and cook until heated. Season to taste. Stir in green onions.
Nutritional information 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.