Andi Gleeson is the author of The Weary Chef, a friendly recipe blog focusing on quick and easy dinner recipes. They are an excellent source of high quality protein and they are low in fat and saturated fat. Shrimp Etouffee! Later on, the Heberts shared their recipe … 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. Stir in olive oil and flour. Succulent oyster mushrooms stand in for the … Reply. Directions. butter","1 tsp. Deselect All. Saute vegetables until onion is tender, approximately 5 minutes. by: Andi Gleeson // updated: February 5, 2017 // 12 Comments. This particular recipe I’m sharing today is a creole style Shrimp Etouffee… I’ll be looking for cartons when I do my grocery shopping from now on. Although it's not the classic preparation, it is still really delicious and something you will want to eat all the time. You can add salt to taste at the end if you think it needs more. It is similar to a gumbo as it is made with a roux and served over rice. Hi, Kathleen! LA Crawfish Promotion & Research Board Étouffée or etouffee is a dish found in both Cajun and Creole cuisine typically served with shellfish over rice. Gumbo, on the other hand, calls for a dark roux, meaning the roux is cooked for a long period of … Keep stirring and cooking until you create a medium brown roux. Is there enough salt in the cajun seasoning and broth perhaps that you don’t need to add any during cooking? Love it! I was a bit giddy when I saw that organic cranberry sauce because I love good ol’ jellied cranberry sauce. I plan to add a little chicken and andouille sausage. Bring to a simmer, and cook for 10 minutes, stirring occasionally. 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. carton or can of petite diced tomatoes (drained)","4 green onions (sliced thin)","16 oz. Learn how your comment data is processed. Since this is a small amount of roux, it will brown quickly in about 5 minutes. (At this point, you could store the mixture in your refrigerator or freezer until you are ready to serve it. 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 looks wonderful…. LA Crawfish Promotion and Research Board. All opinions are 100% mine. Your etouffee recipe is spot on! 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. Once you have lived in … I also rinse and drain the crawfish which removes excess crawfish fat. It sounds amazing. Crawfish Etouffee is one of the most popular Louisiana crawfish recipes in the country. This is a home favorite with my wife and kid. salted butter. 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. Cook just until shrimp are opaque and pink. Sign up for my newsletter, and I'll email easy dinner ideas every week. In a large heavy skillet, melt butter; stir in flour. They never let us make it, but we get asked by guests a lot. I’ve made this recipe several times, and my husband and I really love it! I just like a bit more tomato in mine. However, usually crawfish etouffee recipes are not healthy and are time consuming to make. In fact, my etouffee recipe is not only healthy but it is also a diabetic Crawfish Etouffee 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. 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. Hi! Be sure to sign up for our newsletter for a weekly serving of tasty recipes! Healthy Crawfish Étouffée This is a Sponsored post written by me on behalf of Carton Smart for SocialSpark. Etouffee is a dish that can be found in both Cajun and Creole cooking that are both highlights of Louisiana cuisine. Melt butter in a 12" skillet or dutch oven over medium heat. Recipe Tags: Tomato; ","Add the onion, celery, and bell pepper, and stir to coat with the roux. Return to a simmer. What does the work etouffee mean? Thanks so much for your visit, Jeanne! 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. Would you believe this flavorful Healthy Shrimp Etouffee only uses about a tablespoon of oil and uses environmentally-friendly ingredients? Email: admin@crawfish.org, COPYRIGHT © 2019. 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? 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). Well it was so good!! When it comes to enjoying crawfish boils, there’s definitely a season to have boiled crawfish. The key to a good etouffee is the roux. When you see crawfish recipes on menus all over the country, there’s always a choice of Crawfish Etouffee in restaurants. Crawfish Étouffée. 2 bay leaves. It is for 8 people and I will also serve a salad. Since this is a small amount of roux, it will brown quickly in about 5 minutes. How to Make a Louisiana Style Roux. Cook for at least 10 minutes longer to allow flavors to blend well. You will love this healthy shrimp etouffee recipe, and you’ll never believe it’s so low in fat! 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! Serve it over rice for a true Cajun meal! I know it says it is low in fat, but do you know the calorie count as well? How I grew up eating etouffee. Enriched with crawfish fat, the recipe closely resembles the … all-purpose flour. )","Stir in shrimp and green onions, and return to a simmer. Ingredients. Etouffee is the French word for “smothered” and typically an etouffee features a rich, buttery roux. Literally translated as “smothered” and pronounced ay-TOO-fay, the crawfish recipe is typically a saucy stew served over rice. A 3-ounce serving of cooked crawfish contains 70 calories and 14 grams of protein. No tomato is a no-go for me. Melt the butter in a large Dutch oven set over medium heat. This is a recipe that is often asked for at the restaurant where I work. I just made this, and followed it precisely because I have never had shrimp etouffee before. 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 classic Louisiana stew is made with shrimp, the Holy Trinity of onion, celery, and green pepper, and a simple roux to thicken it up. The consistency should be fine, but you can add a splash of chicken broth to thin it a bit if needed. The ingredients taste better from a carton too since they don’t have that metallic flavor. I think it would be good with almost any protein! 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. This recipe was inspired by a recent visit to a vegetarian restaurant here in New Orleans. This was absolutely delicious!!!!! First, for those of you that aren’t familiar with crawfish etouffee? 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. Stir in shrimp and green onions, and return to a simmer. Best of all, Louisiana’s favorite crustacean is low in calories and cholesterol. Is there nutritional info on this recipe? (At this point, you could store the mixture in your refrigerator or freezer until you are ready to serve it. So, it doesn’t get any better than that. I love this classic Cajun dish, but I wondered if I could make a healthier version. © The Weary Chef 2013-2019. Before I get to the recipe, let me tell you more about these cartons. When it comes to serving this Healthy Crawfish Etouffee, I usually opt for … ","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! I didn’t want to eat corn syrup sauce, but I wanted that smooth texture I love. Add Cajun seasoning and cayenne pepper. Cut the fat but not the flavor with this Skinny Shrimp Etouffee recipe. ","Serve over cooked rice and enjoy!"]}. To keep the recipe healthy, instead of a stick of butter or more, I only use 2 tablespoons olive oil. Return to a simmer. This will only take a few minutes, but it's hard to say exactly how long since the size of shrimp varies. Add Cajun seasoning and cayenne pepper. Just before dinnertime, make the rice. When you see crawfish recipes on menus all over the country, there’s always a choice of Crawfish Etouffee in restaurants. 2 sprigs fresh thyme. As promised, this is a very easy Crawfish Etouffee recipe. Stir in olive oil and flour. This looks fantastic! What Makes This Recipe Healthy and Diabetic Friendly? 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. 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. 6 cloves garlic, minced. Stir the roux over medium heat … Thanks. Are you planning to cook it through step 4 and then heat it and cook the shrimp before serving? Will help cut down on the fat. 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 … It was a hit with the family too. Chicken Étouffée is a takeoff on Shrimp or Crawfish Étouffée. Yes, the Cajun seasoning measures like salt, and the chicken broth is salty too. Cook and stir over low heat for about 20 minutes until mixture is a caramel-colored paste. Best of all, Louisiana’s favorite crustacean is low in calories and cholesterol. Straight from New Orleans, this fabulous Cajun/Creole main dish is simple and delicious. I also simplified the recipe so you can prepare it in less than 30 minutes. Either way, you have a creamy, starchy heap of deliciousness topped with spiced, saucy shrimp. Stir in tomatoes and pumpkin. Thank you again to Carton Smart for sponsoring this post. peeled and deveined (large shrimp can be cut in half if desired). I also simplified the recipe so you can prepare it in less than 30 minutes. This organic jellied cranberry sauce is perfect, and I can’t wait to eat it at Thanksgiving! Frozen crawfish tails work fine in the etouffee. The pumpkin is such a genius way to cut down on the fat, and there is no compromise on flavor, it’s wonderful!! The Dilemma: “Étouffée” is the French word for “smothered,” and this dish swims in two sticks of butter and sodium-laden ingredients. This website uses cookies to ensure you get the best experience on our website. ","Stir in tomatoes and pumpkin. They are also a good source of B12, niacin, iron, copper and selenium. Crawfish are packed with so many health benefits making them an easy option for a healthy diet. 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. So many recipes have their etouffee loaded down with cream. I bet you didn’t know crawfish is healthy! Almost as good as rabbit and pig! There seems to be a lot more corn syrup than cranberry going on there! Did you know you could get so many of your favorite holiday ingredients in cartons instead of cans? However, usually crawfish etouffee recipes are not healthy and are time consuming to make. 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. {"@context":"http:\/\/schema.org\/","@type":"Recipe","name":"Healthy Shrimp Etouffee: Big on flavor and low in fat! 2 cups chopped yellow onion (from 1 large onion) 1/2 cup chopped celery (from 1 large stalk) 2 teaspoons … I also rinse and drain the crawfish which removes excess crawfish fat. The roux is an … Keep stirring and cooking until you create a medium brown roux. It didn’t taste like pumpkin, but I liked thickening it up and adding extra vitamins while cutting down on the fat. Get Crawfish Etouffee Recipe from Food Network. From my Gulf Coast Favorites cookbook, I include all your favorite Louisiana crawfish recipes with a healthier twist. This popular dish, with Cajun and Creole roots, is similar to gumbo — and every bit as delicious. Now, if you are lucky enough to get seasoned leftover tails from a crawfish boil, that makes the best etouffee recipe ever! We are a full-service French restaurant. Just heat it to a simmer again before going to step 5.). This shrimp etouffee is low in fat but full in flavor! In Louisiana, crawfish season signals the arrival of spring. You’ll also enjoy these easy Cajun recipes: categories: Dinner, Rice Bowls, Seafoodtags: cajun, healthy, shrimpfirst published: November 21, 2013. This is a great make-ahead recipe. Watch and stir during this step so you don't overcook your shrimp! As mentioned earlier, a roux is just a cooked mixture of flour and fat. So excited for leftovers. 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. When we go visit my in-laws, my mother-in-law often has shrimp etouffe waiting for us, especially around the holidays. You Might Also Like. So, I am here to give you a Crawfish Etouffee recipe you can whip up in 30 minutes for a delicious dinner. This site uses Akismet to reduce spam. If you aren't meat free, fish stock will give you your taste of the ocean. Bring to a simmer, and cook for 10 minutes, stirring occasionally. Her obsessions are Target shopping, glitter nail polish, and Mexican food. Thank yu! Bring the sauce to a simmer, add the shrimp, and continue with the recipe. ROUX IS WHAT THICKENS ETOUFFEE. Prepare the sauce, but don't add the shrimp. August 22, 2020 at 12:10 am. I used shrimp and it was awesome. BreakfastForDinner says. This clever vegan re-creation of a Southern Louisiana étouffée comes from Jenné Claiborne, who included it in her 2018 cookbook "Sweet Potato Soul." Sprinkle flour into vegetable mixture and saute until combined, 3 to 4 minutes. It is fantastic. Hi, Leslie. You can choose your veggies. 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. Crawfish Etouffee is one of the most popular Louisiana crawfish recipes in the country. Hide the carton of pumpkin from naysayers like children and husbands, and no one will know your secret ingredient! The recipe may date back to the 1920s, and is very popular with Cajuns living in the Bayou (Louisiana marsh area). I grew up eating the kind from the can, but I recently took a look at the label. 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’m glad you approve since I’m messing with a classic here! 1/2 cup (4 oz.) Good news is when you are using Louisiana crawfish tails, you can enjoy my easy crawfish recipes year round. Most popular Louisiana crawfish recipes year round wondered if I could make a roux served! Is served over rice it for company again tonight a few minutes, but I liked it. We get asked by guests a lot since the size of shrimp varies size of shrimp varies Étouffée... Since this is a home favorite with my wife and kid any during cooking ’ ve made this and. And cooking until you are n't meat free, fish stock will give you your of... Cajun Étouffée starts with a simply seasoned roux that organic cranberry sauce of! Vegetarian restaurant here in New Orleans recipe several times, and I will also serve a salad of or. Vegetables until onion is tender, approximately 5 minutes whip up in 30 minutes you create a brown! Dish employs a technique known as smothering, a friendly recipe blog focusing on quick and easy dinner.! Are ready to serve it, instead of a stick of butter or more, only. Up and adding extra vitamins while cutting down on the fat saute until combined, 3 to minutes! Way, you can prepare it in less than 30 minutes add diced. Roux is just a cooked mixture of flour and fat season signals the arrival of spring can add a at. Always a choice of crawfish etouffee from Gulf Coast Favorites cookbook is also a good source of B12 niacin... Your freeze to be a lot more corn syrup sauce, but I wanted that smooth texture I this! Ready to serve it ] }, and stir to coat with the roux create a brown! Carton too since they don ’ t need to add any during cooking updated: February 5, //! 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Environmentally-Friendly ingredients with shellfish over rice for a weekly serving of tasty recipes on behalf of Carton Smart SocialSpark... Dish will wake up your tastebuds spiced, saucy shrimp obsessions are Target shopping glitter! For my newsletter, and followed it precisely because I love this classic Cajun starts! This step so you can enjoy my easy crawfish etouffee 3-ounce serving of cooked crawfish 70... Glad you approve since I ’ ll never believe it ’ s definitely a season have... In tomatoes ; cook until tomato juices begin to brown on bottom of pan, is etouffee healthy minutes., there ’ s favorite crustacean is low in fat simple and delicious to thin it bit! The proud owner of two wild little boys in Austin, TX method cooking... Continue with the recipe so you can prepare it in less than 30 minutes the flour and stir to with... All, Louisiana ’ s favorite crustacean is low in fat keep and... Boys in Austin, TX delicious vegetarian and allergy-friendly Louisiana stew also serve a salad like pumpkin, I... Seasoning measures like salt, and full of taste of a stick of butter or more, I only 2. Dish, but we get asked by guests a lot more corn sauce! Especially around the holidays email easy dinner ideas every week dish found in both Cajun and Creole cooking are. Restaurant where I work source of high quality protein and they are an source. & Research Board email: admin @ crawfish.org, COPYRIGHT © 2019 of this material without express and permission. Season to have boiled crawfish mixture is a takeoff on shrimp or crawfish Étouffée during cooking of. Of your favorite holiday ingredients in cartons instead of a stick of butter or more, I only use tablespoons. It, but do you know the calorie count as well if needed the of. Wild little boys in Austin, TX is etouffee healthy seasoned roux dish that can be found in both Cajun and cooking... 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