Crawfish Etouffee
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recipe ingredients
1/2 cup flour
1/2 green bell pepper
1/2 yellow bell pepper
1/2 red bell pepper
1 medium onion
2 tsp. Old Bay seasoning
1 Tbsp. Cajun seasoning
Salt to taste
1 16-ounce can reduced-sodium chicken broth
1 pound crawfish tail meat
1 Tbsp. butter or margarine
recipe directions
Heat oven to 400 degrees. Sprinkle flour over a baking sheet and bake until lightly browned, for 20 to 25 minutes, stirring every 5 minutes.
While the “oven roux” is browning, dice the bell pepper halves and the onion. Heat a large nonstick skillet that has been coated with nonstick cooking spray over medium-high heat. Add the vegetables and saute until wilted and lightly browned, approximately 5 to 8 minutes. Whisk in the browned flour, seasonings and chicken broth and bring to a boil. (Whisk until there are no lumps in the sauce.) Reduce heat and simmer 10 minutes. Stir in the crawfish tail meat and butter and simmer until the crawfish is heated through, about 5 minutes.
| calories | total fat | sat fat | protein | fiber | sodium (mg) | carbs | ww pts |
| 207 | 4 | 2 | 26 | 2 | 526 | 20 | 4 |
I really enjoyed this recipe. I didn’t have Old Bay Seasoning so I substituted Tony’s and it was great!
Very Tasty! One tip though…MAKE SURE you use low-sodium chicken broth! I didn’t have any so I substituted a can of regular, and the sodium was through the roof. I had to add a ton of water, and then make an emergency skim milk and flour slurry to thicken it back up. Even after I put it through all that it was still delicious! Watch out for that spice though…this dish is not for those who like bland food!
I used the Old Bay as well as the cajun spices, but I split the 2 tablespoons into one of Tony’s and one of a very spicy cajun seasoning - fantastic!