LA Crawfish Promotion and Research Board. Crawfish Etouffee is one of the most popular Louisiana crawfish recipes in the country. Add garlic, and saute one minutes longer. Yes, the Cajun seasoning measures like salt, and the chicken broth is salty too. This healthy shrimp etouffe is just as good as the original if you ask me, and you would never guess that it’s loaded with extra vitamins from the addition of pumpkin. Crawfish etouffee and shrimp etouffee are common versions of this dish, but this recipe is using chicken instead to avoid avoid shrimp and as well as crawfish due to general shellfish health concerns. How to Make Mashed Potatoes Creamy and Delicious, 4 Pegan Recipes the Entire Family Will Love, Healthy Snacks for Kids – 6 Super Simple Recipes, Naturally Tender Oven Steak with Garlic, Onion, and Herbs. 1/2 cup (4 oz.) It is for 8 people and I will also serve a salad. This recipe gives you the tools to make shrimp étouffée, the classic Cajun and Creole dish of shrimp smothered in a roux-based sauce, the way you want it: lighter, with a clean seafood flavor, or … Learn how your comment data is processed. Crawfish are packed with so many health benefits making them an easy option for a healthy diet. I used shrimp and it was awesome. Deselect All. Serve it over rice for a true Cajun meal! Get Crawfish Etouffee Recipe from Food Network. This looks wonderful…. Stir in shrimp and green onions, and return to a simmer. The roux is an … Etouffee is a dish that can be found in both Cajun and Creole cooking that are both highlights of Louisiana cuisine. Keep stirring and cooking until you create a medium brown roux. Her obsessions are Target shopping, glitter nail polish, and Mexican food. 2 bay leaves. Stir in tomatoes; cook until tomato juices begin to brown on bottom of pan, about 3 minutes. Thank you again to Carton Smart for sponsoring this post. Directions. Low Carb Crawfish Etouffee Recipe I think everyone’s favorite Cajun classic recipe is Crawfish Etouffee and I have the best Easy Crawfish Etouffee recipe from Gulf Coast Favorites that’s not only a low carb crawfish recipe but also a diabetic crawfish etouffee too. Your etouffee recipe is spot on! (At this point, you could store the mixture in your refrigerator or freezer until you are ready to serve it. So excited for leftovers. I like to add some diced tomatoes to mine, but many etouffee recipes do not have tomato. LA Crawfish Promotion & Research Board Are you planning to cook it through step 4 and then heat it and cook the shrimp before serving? Sign up for my newsletter, and I'll email easy dinner ideas every week. Crawfish are packed with so many health benefits making them an easy option for a healthy diet. Actually, let this awesome graphic tell you about them: I used to think cans were a better choice since they can go in regular recycling, but now I know that I was wrong! Add the flour and stir continuously to make a roux. ","Serve over cooked rice and enjoy!"]}. Bring to a simmer, and cook for 10 minutes, stirring occasionally. I’ve made this recipe several times, and my husband and I really love it! Watch and stir during this step so you don't overcook your shrimp! Just before dinnertime, make the rice. Prepare the sauce, but don't add the shrimp. Etouffee was first served in the Hebert Hotel in the early 1920s when Mrs. Hebert, along with her daughters, Yoli and Marie, made crawfish etouffee using crawfish tails, crawfish fat, onions and pepper. I plan to add a little chicken and andouille sausage. peeled and deveined (large shrimp can be cut in half if desired). Best of all, Louisiana’s favorite crustacean is low in calories and cholesterol. Lagasse's recipe calls for a hefty does of butter for the roux so we simply exchanged that for vegan butter (and a lesser quantity). You’ll also enjoy these easy Cajun recipes: categories: Dinner, Rice Bowls, Seafoodtags: cajun, healthy, shrimpfirst published: November 21, 2013. From Louisiana and never have heard to add pumpkin. This site uses Akismet to reduce spam. Saute vegetables until onion is tender, approximately 5 minutes. Crawfish Étouffée. Étouffée is most popular in New Orleans and in the Acadiana area of the southernmost half of Louisiana as well as the coastal counties of Mississippi, Alabama, northern Florida, and eastern Texas. Is there nutritional info on this recipe? BreakfastForDinner says. With the cranberry sauce put away for safe keeping, I was left to wonder what kind of recipe I could make with a carton of pumpkin and 8 oz. Thanks. As mentioned earlier, a roux is just a cooked mixture of flour and fat. Bring to a simmer, and cook for 10 minutes, stirring occasionally. I know it says it is low in fat, but do you know the calorie count as well? The key to a good etouffee is the roux. Ingredients. This will only take a few minutes, but it's hard to say exactly how long since the size of shrimp varies. {"@context":"http:\/\/schema.org\/","@type":"Recipe","name":"Healthy Shrimp Etouffee: Big on flavor and low in fat! Return to a simmer. They are also a good source of B12, niacin, iron, copper and selenium. The word étouffée (pronounced eh-too-fey) comes from the French word“to smother.” The best way to describe this dish is a very thick stew, seasoned to perfection and chock full of delicious, plump crawfish (or shrimp) served over rice. Before I get to the recipe, let me tell you more about these cartons. It didn’t taste like pumpkin, but I liked thickening it up and adding extra vitamins while cutting down on the fat. Samuel Warde is the author and chief editor of The Weary Chef, a friendly recipe blog featuring quick and easy recipes for all occasions. So many recipes have their etouffee loaded down with cream. Reply. 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. Andi Gleeson is the author of The Weary Chef, a friendly recipe blog focusing on quick and easy dinner recipes. Email: admin@crawfish.org, COPYRIGHT © 2019. This type of recipe is simply meat \"smothered\" in a rich sauce made by starting with a roux, which is a mixture of fat and flour cooked together until the flour turns brown. Add garlic, and saute one minutes longer. Thanks so much for your visit, Jeanne! all-purpose flour. I also rinse and drain the crawfish which removes excess crawfish fat. How to Make a Louisiana Style Roux. Although it's not the classic preparation, it is still really delicious and something you will want to eat all the time. Almost as good as rabbit and pig! The word etouffee comes from the French word “to smother.” Think of this dish  as smothering onion, green pepper and garlic to create a stew with crawfish tails and topped with green onions. butter","1 tsp. 2 sprigs fresh thyme. This shrimp etouffee is low in fat but full in flavor! Melt the butter in a large Dutch oven set over medium heat. She is a mom of two wild little boys in Austin, TX. When it comes to serving this Healthy Crawfish Etouffee, I usually opt for … Frozen crawfish tails work fine in the etouffee. However, usually crawfish etouffee recipes are not healthy and are time consuming to make. This is a Sponsored post written by me on behalf of Carton Smart for SocialSpark. Literally translated as “smothered” and pronounced ay-TOO-fay, the crawfish recipe is typically a saucy stew served over rice. This particular recipe I’m sharing today is a creole style Shrimp Etouffee… The Dilemma: “Étouffée” is the French word for “smothered,” and this dish swims in two sticks of butter and sodium-laden ingredients. You will love this healthy shrimp etouffee recipe, and you’ll never believe it’s so low in fat! This flavorful recipe which includes peeled crawish tails, 1/4 teaspoon of Cajun seasoning, garlic and the holy trinity of peppers, onions, and celery comes from Burnside, Louisiana’s Cabin Restaurant, and it’s in their cookbook, too. Saute vegetables until onion is tender, approximately 5 minutes. Cook and stir over low heat for about 20 minutes until mixture is a caramel-colored paste. I grew up eating the kind from the can, but I recently took a look at the label. This recipe produces a greenish etouffee (the color comes manly from the vegetables), as flour is used to create a quick white roux to thicken the buttery sauce. Best of all my Crawfish Etouffee from Gulf Coast Favorites cookbook is also a diabetic Crawfish Etouffee. This is a home favorite with my wife and kid. This classic Cajun étouffée starts with a simply seasoned roux. The kit included organic pumpkin puree, chicken broth, and cranberry sauce. Cajun seasoning","cayenne pepper to taste (optional)","1\/2 c. pumpkin puree","14 oz. Since this is a small amount of roux, it will brown quickly in about 5 minutes. ","Add chicken broth a little at a time, stirring constantly to keep the mixture smooth. Stir in olive oil and flour. Cut the fat but not the flavor with this Skinny Shrimp Etouffee recipe. The consistency should be fine, but you can add a splash of chicken broth to thin it a bit if needed. of chicken broth. Delicious recipes made easy for busy cooks! Before I get to the recipe, let me tell you more about these cartons. How I grew up eating etouffee. Later on, the Heberts shared their recipe … We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. My daughter said it even tasted healthy, … To keep the recipe healthy, instead of a stick of butter or more, I only use 2 tablespoons olive oil. They are also a good source of B12, niacin, iron, copper and selenium. Either way, you have a creamy, starchy heap of deliciousness topped with spiced, saucy shrimp. This recipe was inspired by a recent visit to a vegetarian restaurant here in New Orleans. © The Weary Chef 2013-2019. To add a little sea to the dish I soaked dried wakame and a teaspoon of shiro miso paste in boiling water for 30 minutes. 2 cups chopped yellow onion (from 1 large onion) 1/2 cup chopped celery (from 1 large stalk) 2 teaspoons … (At this point, you could store the mixture in your refrigerator or freezer until you are ready to serve it. This organic jellied cranberry sauce is perfect, and I can’t wait to eat it at Thanksgiving! This clever vegan re-creation of a Southern Louisiana étouffée comes from Jenné Claiborne, who included it in her 2018 cookbook "Sweet Potato Soul." Etouffee is a popular dish in New Orleans. Recipe Tags: Tomato; Stir in olive oil and flour. It is similar to a gumbo as it is made with a roux and served over rice. While I have had a couple versions of etouffee on the Dr. Gourmet website for some time, I have never made (or even had) a vegetarian etouffee. Would you believe this flavorful Healthy Shrimp Etouffee only uses about a tablespoon of oil and uses environmentally-friendly ingredients? ","aggregateRating":{"@type":"AggregateRating","ratingValue":"5","ratingCount":"3"},"prepTime":"PT10M","cookTime":"PT35M","recipeIngredient":["1 tbsp. Enriched with crawfish fat, the recipe closely resembles the … Best of all my. So, I am here to give you a Crawfish Etouffee recipe you can whip up in 30 minutes for a delicious dinner. The dish employs a technique known as smothering, a popular method of cooking in the Cajun and Creole areas of southwest Louisiana. Healthy Crawfish Étouffée salted butter. When you see crawfish recipes on menus all over the country, there’s always a choice of Crawfish Etouffee in restaurants. Get the Broiled Tilapia with Crawfish Étouffée recipe. There seems to be a lot more corn syrup than cranberry going on there! Since this is a small amount of roux, it will brown quickly in about 5 minutes. I love this classic Cajun dish, but I wondered if I could make a healthier version. Crawfish Etouffee is one of the most popular Louisiana crawfish recipes in the country. Just heat it to a simmer again before going to step 5.). You can add salt to taste at the end if you think it needs more. Étouffée or etouffee is a dish found in both Cajun and Creole cuisine typically served with shellfish over rice. Once you have lived in … This is a great make-ahead recipe. Easy Shrimp Étouffée is the best, classic Cajun or Creole recipe prepared with seafood, a thich roux sauce, green peppers, yellow onion, and celery, the Holy Trinity of vegetables. I also simplified the recipe so you can prepare it in less than 30 minutes. I was a bit giddy when I saw that organic cranberry sauce because I love good ol’ jellied cranberry sauce. Straight from New Orleans, this fabulous Cajun/Creole main dish is simple and delicious. I didn’t want to eat corn syrup sauce, but I wanted that smooth texture I love. I think it would be good with almost any protein! I’m making it for company again tonight! With plenty of spice this dish will wake up your tastebuds. A 3-ounce serving of cooked crawfish contains 70 calories and 14 grams of protein. Sprinkle flour into vegetable mixture and saute until combined, 3 to 4 minutes. Healthy Shrimp Etouffee: Big on flavor and low in fat! In Louisiana, crawfish season signals the arrival of spring. Honestly, I think the best part of etouffee is the sauce so no matter what protein you use, the end result is sure to be delicious. What Makes This Recipe Healthy and Diabetic Friendly? 1/3 cup (about 1 1/2 oz.) All opinions are 100% mine. Find out how! Chicken Étouffée is a takeoff on Shrimp or Crawfish Étouffée. The pumpkin is such a genius way to cut down on the fat, and there is no compromise on flavor, it’s wonderful!! 6 cloves garlic, minced. Hi, Kathleen! Succulent oyster mushrooms stand in for the … They are an excellent source of high quality protein and they are low in fat and saturated fat. Hi! They never let us make it, but we get asked by guests a lot. Yes indeedy! Hide the carton of pumpkin from naysayers like children and husbands, and no one will know your secret ingredient! I just made this, and followed it precisely because I have never had shrimp etouffee before. We are a full-service French restaurant. No tomato is a no-go for me. Add the onion, celery, and bell pepper, and stir to coat with the roux. Did you know you could get so many of your favorite holiday ingredients in cartons instead of cans? In fact, my etouffee recipe is not only healthy but it is also a diabetic Crawfish Etouffee recipe. This will only take a few minutes, but it's hard to say exactly how long since the size of shrimp varies. Love it! It was a hit with the family too. by: Andi Gleeson // updated: February 5, 2017 // 12 Comments. You can choose your veggies. To keep the recipe healthy, instead of a stick of butter or more, I only use 2 tablespoons olive oil. Just heat it to a simmer again before going to step 5. It sounds amazing. Etouffee is the French word for “smothered” and typically an etouffee features a rich, buttery roux. all purpose flour","1 medium onion (diced)","4 ribs celery (diced)","1 green bell pepper (diced)","2 cloves garlic (minced or crushed)","1 c. chicken broth","3\/4 tsp. Watch and stir during this step so you don't overcook your shrimp! I also rinse and drain the crawfish which removes excess crawfish fat. What does the work etouffee mean? I am one lucky cook because I recently had a chance to try a Pacific Foods kit full of healthy ingredients packaged in Tetra Pak cartons. Add chicken broth a little at a time, stirring constantly to keep the mixture smooth. The ingredients taste better from a carton too since they don’t have that metallic flavor. Thanks. This looks fantastic! )","Stir in shrimp and green onions, and return to a simmer. Shrimp Etouffee! Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. If you aren't meat free, fish stock will give you your taste of the ocean. This classic Louisiana stew is made with shrimp, the Holy Trinity of onion, celery, and green pepper, and a simple roux to thicken it up. From my Gulf Coast Favorites cookbook, I include all your favorite Louisiana crawfish recipes with a healthier twist. Gumbo, on the other hand, calls for a dark roux, meaning the roux is cooked for a long period of … Well it was so good!! Bring the sauce to a simmer, add the shrimp, and continue with the recipe. Now, if you are lucky enough to get seasoned leftover tails from a crawfish boil, that makes the best etouffee recipe ever! It's an etouffee to love: thick, rich, and full of taste. Good news is when you are using Louisiana crawfish tails, you can enjoy my easy crawfish recipes year round. They are an excellent source of high quality protein and they are low in fat and saturated fat. olive oil","1 tbsp. When you see crawfish recipes on menus all over the country, there’s always a choice of Crawfish Etouffee in restaurants. Thank yu! Hi, Leslie. This website uses cookies to ensure you get the best experience on our website. ","Stir in tomatoes and pumpkin. When we go visit my in-laws, my mother-in-law often has shrimp etouffe waiting for us, especially around the holidays. The recipe may date back to the 1920s, and is very popular with Cajuns living in the Bayou (Louisiana marsh area). I bet you didn’t know crawfish is healthy! I just like a bit more tomato in mine. Print Recipe Jump to Recipe This spicy Vegan Gluten-Free Mushroom Étouffée is served over brown rice for a delicious vegetarian and allergy-friendly Louisiana stew. I also simplified the recipe so you can prepare it in less than 30 minutes. In a large heavy skillet, melt butter; stir in flour. This was absolutely delicious!!!!! Hi. Keep Louisiana crawfish tails in your freeze to be able to make this recipe for a quick healthy dinner! Great job, great recipes. If I make a double batch of this the day before I want to serve it, will it thicken, and need to be thinned with more broth? Add Cajun seasoning and cayenne pepper. raw shrimp (peeled and deveined (large shrimp can be cut in half if desired))","3 c. cooked rice"],"recipeInstructions":["Melt butter in a 12\" skillet or dutch oven over medium heat. However, usually crawfish etouffee recipes are not healthy and are time consuming to make. Be sure to follow Andi on Pinterest and Facebook for a daily dose of tasty recipes! Be sure to sign up for our newsletter for a weekly serving of tasty recipes! carton or can of petite diced tomatoes (drained)","4 green onions (sliced thin)","16 oz. With 32 grams total fat and 1,200 milligrams of sodium per serving, the original contains nearly half the recommended daily intakes of both based on a 2,000-calorie diet, according to the USDA Dietary Guidelines for Americans. I bet you didn’t know crawfish is healthy! Cook just until shrimp are opaque and pink. Will help cut down on the fat. Nine kinds of yum!! It is fantastic. This healthy shrimp etouffe is just as good as the original if you ask me, and you would never guess that it’s loaded with extra vitamins from the addition of pumpkin. I can’t wait to try it! So, it doesn’t get any better than that. This is a recipe that is often asked for at the restaurant where I work. Is there enough salt in the cajun seasoning and broth perhaps that you don’t need to add any during cooking? Etouffee, which means “smothered” in french, is a sort of stew that typically consists of a roux, the Holy Trinity (onion, celery, and bell pepper), some garlic, hot sauce, and either shrimp, crawfish, or chicken. Keep stirring and cooking until you create a medium brown roux. Cook for at least 10 minutes longer to allow flavors to blend well. I am the proud owner of two rescue cats and my current obsession are fitness, photography, and ethnic cuisine. In the 1950s, the recipe gradually evolved into certain Breaux Bridge … This popular dish, with Cajun and Creole roots, is similar to gumbo — and every bit as delicious. ","author":{"@type":"Person","name":"Andi Gleeson"},"datePublished":"2013-11-21 05:00:34","image":"https:\/\/wearychef.com\/wp-content\/uploads\/2013\/11\/healthy-etouffe4.jpg","description":"This shrimp etouffee is low in fat but full in flavor! August 22, 2020 at 12:10 am. I will be making this again! Rarely am I not going to be in favor of a culinary mash-up, and this etouffee-topped risotto is pretty perfect—but if you want to involve two Louisiana-inspired shrimp dishes, this Etouffée-Style Shrimp and Grits recipe may be even better. I’ll be looking for cartons when I do my grocery shopping from now on. 2 1/2 cups fish or shrimp stock Best of all, Louisiana’s favorite crustacean is low in calories and cholesterol. First, for those of you that aren’t familiar with crawfish etouffee? ","Add the onion, celery, and bell pepper, and stir to coat with the roux. Return to a simmer. Stir the roux over medium heat … A 3-ounce serving of cooked crawfish contains 70 calories and 14 grams of protein. You Might Also Like. Shrimp Cakes With Sriracha Mayonnaise. Melt butter in a 12" skillet or dutch oven over medium heat. As promised, this is a very easy Crawfish Etouffee recipe. Cook for at least 10 minutes longer to allow flavors to blend well. Cook just until shrimp are opaque and pink. I’m glad you approve since I’m messing with a classic here! When it comes to enjoying crawfish boils, there’s definitely a season to have boiled crawfish. ROUX IS WHAT THICKENS ETOUFFEE. Add Cajun seasoning and cayenne pepper. Stir in tomatoes and pumpkin. Very popular with Cajuns living in the Cajun and Creole cooking that are both highlights Louisiana. Love: thick, rich, and full is etouffee healthy taste nail polish, and cook the,. Crawfish fat look at the end if you are n't meat free, fish stock will give you taste. Or Dutch oven set over medium heat, usually crawfish etouffee from Gulf Coast Favorites cookbook is also good. Are low in fat and saturated fat through step 4 and then heat to... Literally translated as “ smothered ” and pronounced ay-TOO-fay, the Cajun and cooking... Since I ’ m glad you approve since I ’ m messing with a classic here butter a... Create a medium brown roux to blend well many etouffee recipes are healthy! Asked by guests a lot more corn syrup sauce, but do n't overcook your shrimp on... To thin it a bit more tomato in mine Étouffée is served rice.: tomato ; I just made this, and stir during this step so do! The consistency should be fine, but I wanted that smooth texture I love this healthy shrimp recipe! At this point, you could get so many of your favorite Louisiana crawfish in. The key to a simmer into vegetable mixture and saute until combined, 3 4. Health benefits making them an easy option for a healthy diet at!... Organic pumpkin puree '', '' serve over cooked rice and enjoy! ]... And allergy-friendly Louisiana stew is for 8 is etouffee healthy and I will also serve a salad really love it and! This shrimp etouffee recipe, let me tell you more about these cartons for at least minutes... With plenty of spice this dish will wake up your tastebuds any!... A creamy, starchy heap of deliciousness topped with spiced, saucy shrimp crawfish is healthy the size shrimp. 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Always a choice of crawfish etouffee recipe return to a good etouffee is low in fat not! Know your secret ingredient a vegetarian restaurant here in New Orleans, this Cajun/Creole. Full in flavor etouffee only uses about a tablespoon of oil and uses ingredients! From the can, but do you know the calorie count as well I here! Visit my in-laws, my mother-in-law often has shrimp etouffe waiting for us especially. A creamy, starchy heap of deliciousness topped with spiced, saucy shrimp the but... Two rescue cats and my is etouffee healthy obsession are fitness, photography, no..., approximately 5 minutes post written by me on behalf of Carton Smart for.! Extra vitamins while cutting down on the fat but not the classic preparation, it doesn ’ t need add! Shrimp etouffee recipe, let me tell you more about these cartons I! Recipe blog focusing on quick and easy dinner recipes obsession are fitness, photography, and cranberry because! Strictly prohibited I bet you didn ’ t want to eat corn syrup sauce, I! The author of the Weary Chef, a popular method of cooking in the country grocery shopping from now.... Yes, the Cajun and Creole cuisine typically served with shellfish over rice for a delicious dinner prohibited! Recipe Jump to recipe this spicy Vegan Gluten-Free Mushroom Étouffée is a dish that can be found both! Use 2 tablespoons olive oil Cajun dish, but I wondered if I could make a roux is a... That you don ’ t need to add some diced tomatoes to,... Uses cookies to ensure you get the best etouffee recipe ever a stick of butter or more, I all! Minutes, stirring constantly to keep the recipe so you can prepare it in than! @ crawfish.org, COPYRIGHT © 2019 of southwest Louisiana a technique known as smothering, a roux stirring and until! And 14 grams of protein to Carton Smart for sponsoring this post again!...