CenterPost > Recipes > Etouffee: A New Orleans Low Fat Stew

Normally, crawfish etouffee is not what you would think of as healthy. With the cajun seasoning added, the sodium can be very high. In this recipe, sodium is not added for seasoning, so the sodium content is low, but the flavor is still excellent!

This recipe is heart healthy.

Yield 4 servings

4 Tbsp reduced calorie (trans fat free) margarine

2 tbsp quinoa flour (you can substitute white flour)

1 cup chopped vidalia onion

˝ cup chopped celery

˝ cup green peppers

Ľ cup green onions

2 Tbsp minced garlic

2 bay leaves

˝ tsp cayenne pepper

3 Tbsp dry sherry

1 ˝ cups water

6 ounces crawfish tails (substitute shrimp or chicken tenders)

2 Tbsp lemon juice

1 Tbsp dried parsley

1 cup short grain brown rice

In a small pot, cook brown rice according to directions and set aside.

In a large pot, melt reduced calorie margarine and add in flour, stirring constantly. Add to pot, vidalia onion, celery, green peppers, green onions and garlic and cook until vegetables soften. Add to pot dry sherry, bay leaves, cayenne pepper, water and crawfish tails. Allow to simmer, stirring occasionally, for 30 minutes (mixture should thicken). Add in lemon juice and parsley and serve over rice. Good for Mardi Gras or any occasion.

Nutrition Facts (per serving): Calories: 300, Fat: 7 grams, Saturated fat: 1.5, Cholesterol: 65, Sodium: 166 mg, Total Carbohydrate: 48 grams, Fiber: 5 grams, Protein: 12 grams