Classic Louisiana Healthy Crawfish Etouffee Recipe
Who doesn’t like an easy etouffee recipe and especially when classic Louisiana flavors come together in this outstanding easy Crawfish Etouffee recipe from Holly Clegg’s Gulf Coast Favorites cookbook. But if you think southern food isn’t good for you think again as you will love this healthy crawfish etouffee recipe! Louisiana crawfish is a must when making this mouth-watering savory entree that is a year-round favorite meal.
| Servings 4 (1 cup) servings |
- 2 tablespoons olive oil
- 1 onion chopped
- 3 tablespoons all-purpose flour
- 1 teaspoon minced garlic
- 1 cup fat-free chicken broth
- 1/2 cup green bell pepper chopped
- 1 tablespoon paprika
- 1 pound Louisiana crawfish tails rinsed and drained
- salt and pepper to taste
- 1 bunch green onions stems only, finely chopped
Ingredients
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- 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 con¬stantly.
- Add onion, green pepper, and garlic, and sauté until tender, about 5 minutes.
- Gradually add broth and stir until thickened. Add paprika and crawfish, and bring to boil, reduce heat, cover, and cook about 10 minutes, stirring occasionally. Season to taste. Stir in green onions before serving.
Per Serving: Calories 220, Calories from fat (%) 36, Fat (g) 9, Saturated Fat (g) 1, Cholesterol (mg) 155, Sodium (mg) 217, Carbohydrate (g) 13, Dietary Fiber (g) 4, Sugars (g) 4, Protein (g) 22 Diabetic Exchanges: 1 carbohydrate, 3 lean meat
Terrific Tip: The browned flour and oil create a roux that gives the easy crawfish etouffee deep rich flavor.
From Poor Man’s Meal to Standout Favorite Crawfish Etouffee Recipe
For one of the most classic Louisiana dishes, Crawfish Etouffee is a standout. Did you know this famous Louisiana dish began as a poor meal, in Breaux Bridge, Louisiana, since crawfish was readily available? Although it took some convincing to get the locals to taste them – and we are sure glad they did! Today crawfish is one of the locals’ favorite food.
Classic Louisiana recipes are very popular and Holly Clegg’s Gulf Coast Favorites cookbook includes all your favorite healthy Cajun recipes. Serve over rice, and try brown rice for a nutrient rich, fiber boost.
Healthy Crawfish Etouffee Recipe Tops Classic Louisiana Recipes!
Did you know that crawfish is healthy? Crawfish are packed with so many health benefits making them a great choice for a healthy diet. Louisiana’s favorite crustacean is low in calories, low in fat and cholesterol, and are an excellent source of high quality protein. They are also a good source of B12, niacin, iron, copper and selenium. A 3-ounce serving of cooked crawfish contains 70 calories and 14 grams of protein. The USDA Dietary Guidelines recommend including more seafood into your diet so crawfish makes a great healthy choice. Always rinse and drain crawfish for an even healthier option.
Crawfish Season or Not – Keep Frozen On Hand for Easy Crawfish Recipes
If you live in Louisiana, you live for crawfish season. From late February to mid-May, weekends are full of friends and family gathering around a good old crawfish boil – it is truly unique to our area. Don’t forget to buy Louisiana crawfish tails now to keep in the freezer to enjoy in this easy crawfish etouffee recipe all year long! If it’s not crawfish season, look in the freezer section of the grocery for Louisiana crawfish tails year round. If you happen to have leftover crawfish, then Crawfish Boil Potato Salad recipe is UNBELIEVABLE!
Get Favorite Louisiana Menus: Four Menus Full of Recipes with Cajun Flair!
Team Holly is so excited to give you Holly’s absolute favorite Southern recipes in this Louisiana Menus: Four Menus with a Cajun Flair downloadable e-book available for only $1.99! If you thought Southern comfort food isn’t healthy, think again! You will get 4 favorite healthy Cajun menus, dinners, brunch and lunch. Best of all, it comes with a SHOPPING LIST so all the work is done for you from your menu to your grocery run.
Healthier and EASY-TO-MAKE Southern Cajun recipes with the nutritional information. If you have health concerns, gluten-free and diabetic-recipes are highlighted. DOWNLOAD this go-to guide of delicious meals.
Expandable Colanders Are Great For Storage and Favorite Colander
2 Pack Collapsible Colanders Set, Silicone kitchen Strainer Space-Saver Folding Colander, Dishwasher Safe![]()
You will love these expandable colanders for several reasons. First, these colanders are easy storage and don’t take up much space.
Always drain crawfish tails and we like the size options. Perfect for pasta or whatever. These are a good option versus the metal one as they are lighter and easier to use. We highly recommend this colander or any expandable colanders.
Let Your Kids Have Fun with Their Own Crawfish Boil
How fun is this fun kid’s crawfish boil pot?! Holly actually bought this Kid’s Crawfish boil set for her grand kids and they had so much fun pretending to boil crawfish. It is made well and lots of fun for the kids.
If you have a Louisiana tie or like an easy crawfish recipe, this makes such a fun kid’s gift. Of course, they always have fun cooking with GiGi.
Get All of Holly’s Healthy Easy Cookbooks
Is the 220 calories with or without the white rice?
The nutritional analysis is 1 cup etouffee and doesn’t include rice. Give it a try with brown rice for a nutritional boost!