The key to a good etouffee is the roux. Saute vegetables until onion is tender, approximately 5 minutes. In Louisiana, crawfish season signals the arrival of spring. Ingredients. As promised, this is a very easy Crawfish Etouffee recipe. However, usually crawfish etouffee recipes are not healthy and are time consuming to make. Stir in tomatoes; cook until tomato juices begin to brown on bottom of pan, about 3 minutes. Hi! They are an excellent source of high quality protein and they are low in fat and saturated fat. Succulent oyster mushrooms stand in for the … This will only take a few minutes, but it's hard to say exactly how long since the size of shrimp varies. 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. 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. {"@context":"http:\/\/schema.org\/","@type":"Recipe","name":"Healthy Shrimp Etouffee: Big on flavor and low in fat! 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. 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. Shrimp Etouffee! Deselect All. This is a recipe that is often asked for at the restaurant where I work. Since this is a small amount of roux, it will brown quickly in about 5 minutes. The dish employs a technique known as smothering, a popular method of cooking in the Cajun and Creole areas of southwest Louisiana. Now, if you are lucky enough to get seasoned leftover tails from a crawfish boil, that makes the best etouffee recipe ever! Bring the sauce to a simmer, add the shrimp, and continue with the recipe. Thanks. Are you planning to cook it through step 4 and then heat it and cook the shrimp before serving? This clever vegan re-creation of a Southern Louisiana étouffée comes from Jenné Claiborne, who included it in her 2018 cookbook "Sweet Potato Soul." The ingredients taste better from a carton too since they don’t have that metallic flavor. 2 cups chopped yellow onion (from 1 large onion) 1/2 cup chopped celery (from 1 large stalk) 2 teaspoons … Her obsessions are Target shopping, glitter nail polish, and Mexican food. 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 will be making this again! Just heat it to a simmer again before going to step 5. Thank yu! by: Andi Gleeson // updated: February 5, 2017 // 12 Comments. With plenty of spice this dish will wake up your tastebuds. Cook just until shrimp are opaque and pink. How I grew up eating etouffee. 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. Frozen crawfish tails work fine in the etouffee. 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. In fact, my etouffee recipe is not only healthy but it is also a diabetic Crawfish Etouffee recipe. I’m making it for company again tonight! Etouffee is a dish that can be found in both Cajun and Creole cooking that are both highlights of Louisiana cuisine. Recipe Tags: Tomato; Directions. Crawfish are packed with so many health benefits making them an easy option for a healthy diet. The consistency should be fine, but you can add a splash of chicken broth to thin it a bit if needed. 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. This looks wonderful…. © The Weary Chef 2013-2019. No tomato is a no-go for me. What Makes This Recipe Healthy and Diabetic Friendly? This looks fantastic! 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 … Did you know you could get so many of your favorite holiday ingredients in cartons instead of cans? It was a hit with the family too. So excited for leftovers. Return to a simmer. 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. This popular dish, with Cajun and Creole roots, is similar to gumbo — and every bit as delicious. She is a mom of two wild little boys in Austin, TX. I also rinse and drain the crawfish which removes excess crawfish fat. I also simplified the recipe so you can prepare it in less than 30 minutes. Add garlic, and saute one minutes longer. Add chicken broth a little at a time, stirring constantly to keep the mixture smooth. Love it! 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! This is a Sponsored post written by me on behalf of Carton Smart for SocialSpark. Enriched with crawfish fat, the recipe closely resembles the … My daughter said it even tasted healthy, … The recipe may date back to the 1920s, and is very popular with Cajuns living in the Bayou (Louisiana marsh area). Gumbo, on the other hand, calls for a dark roux, meaning the roux is cooked for a long period of … I also simplified the recipe so you can prepare it in less than 30 minutes. I am the proud owner of two rescue cats and my current obsession are fitness, photography, and ethnic cuisine. Add garlic, and saute one minutes longer. It sounds amazing. If you aren't meat free, fish stock will give you your taste of the ocean. Reply. Serve it over rice for a true Cajun meal! They are also a good source of B12, niacin, iron, copper and selenium. When it comes to serving this Healthy Crawfish Etouffee, I usually opt for … Yes, the Cajun seasoning measures like salt, and the chicken broth is salty too. This organic jellied cranberry sauce is perfect, and I can’t wait to eat it at Thanksgiving! The pumpkin is such a genius way to cut down on the fat, and there is no compromise on flavor, it’s wonderful!! I’ve made this recipe several times, and my husband and I really love it! ROUX IS WHAT THICKENS ETOUFFEE. First, for those of you that aren’t familiar with crawfish etouffee? Stir in olive oil and flour. To keep the recipe healthy, instead of a stick of butter or more, I only use 2 tablespoons olive oil. Be sure to sign up for our newsletter for a weekly serving of tasty recipes! This is a great make-ahead recipe. Although it's not the classic preparation, it is still really delicious and something you will want to eat all the time. Literally translated as “smothered” and pronounced ay-TOO-fay, the crawfish recipe is typically a saucy stew served over rice. Prepare the sauce, but don't add the shrimp. Andi Gleeson is the author of The Weary Chef, a friendly recipe blog focusing on quick and easy dinner recipes. Best of all, Louisiana’s favorite crustacean is low in calories and cholesterol. The roux is an … I think it would be good with almost any protein! However, usually crawfish etouffee recipes are not healthy and are time consuming to make. Watch and stir during this step so you don't overcook your shrimp! Etouffee is the French word for “smothered” and typically an etouffee features a rich, buttery roux. LA Crawfish Promotion & Research Board Shrimp Cakes With Sriracha Mayonnaise. ","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! Good news is when you are using Louisiana crawfish tails, you can enjoy my easy crawfish recipes year round. Cook and stir over low heat for about 20 minutes until mixture is a caramel-colored paste. You will love this healthy shrimp etouffee recipe, and you’ll never believe it’s so low in fat! Almost as good as rabbit and pig! ","aggregateRating":{"@type":"AggregateRating","ratingValue":"5","ratingCount":"3"},"prepTime":"PT10M","cookTime":"PT35M","recipeIngredient":["1 tbsp. This will only take a few minutes, but it's hard to say exactly how long since the size of shrimp varies. 1/2 cup (4 oz.) The Dilemma: “Étouffée” is the French word for “smothered,” and this dish swims in two sticks of butter and sodium-laden ingredients. Cajun seasoning","cayenne pepper to taste (optional)","1\/2 c. pumpkin puree","14 oz. Either way, you have a creamy, starchy heap of deliciousness topped with spiced, saucy shrimp. Find out how! Keep stirring and cooking until you create a medium brown roux. Delicious recipes made easy for busy cooks! You can choose your veggies. From my Gulf Coast Favorites cookbook, I include all your favorite Louisiana crawfish recipes with a healthier twist. Hi, Leslie. How to Make a Louisiana Style Roux. From Louisiana and never have heard to add pumpkin. Crawfish are packed with so many health benefits making them an easy option for a healthy diet. Nine kinds of yum!! It's an etouffee to love: thick, rich, and full of taste. Cook for at least 10 minutes longer to allow flavors to blend well. They never let us make it, but we get asked by guests a lot. It didn’t taste like pumpkin, but I liked thickening it up and adding extra vitamins while cutting down on the fat. Thanks. Hide the carton of pumpkin from naysayers like children and husbands, and no one will know your secret ingredient! Best of all, Louisiana’s favorite crustacean is low in calories and cholesterol. Samuel Warde is the author and chief editor of The Weary Chef, a friendly recipe blog featuring quick and easy recipes for all occasions. Would you believe this flavorful Healthy Shrimp Etouffee only uses about a tablespoon of oil and uses environmentally-friendly ingredients? 2 1/2 cups fish or shrimp stock Get the Broiled Tilapia with Crawfish Étouffée recipe. I was a bit giddy when I saw that organic cranberry sauce because I love good ol’ jellied cranberry sauce. 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? Crawfish Etouffee is one of the most popular Louisiana crawfish recipes in the country. olive oil","1 tbsp. When it comes to enjoying crawfish boils, there’s definitely a season to have boiled crawfish. We are a full-service French restaurant. Keep Louisiana crawfish tails in your freeze to be able to make this recipe for a quick healthy dinner! all-purpose flour. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. This site uses Akismet to reduce spam. ","Add chicken broth a little at a time, stirring constantly to keep the mixture smooth. You can add salt to taste at the end if you think it needs more. salted butter. 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). (At this point, you could store the mixture in your refrigerator or freezer until you are ready to serve it. A 3-ounce serving of cooked crawfish contains 70 calories and 14 grams of protein. Just before dinnertime, make the rice. I like to add some diced tomatoes to mine, but many etouffee recipes do not have tomato. Stir in shrimp and green onions, and return to a simmer. 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. Melt butter in a 12" skillet or dutch oven over medium heat. 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. I just like a bit more tomato in mine. Email: admin@crawfish.org, COPYRIGHT © 2019. 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. Yes indeedy! (At this point, you could store the mixture in your refrigerator or freezer until you are ready to serve it. Best of all my Crawfish Etouffee from Gulf Coast Favorites cookbook is also a diabetic Crawfish Etouffee. 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