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Cajun Seafood Recipe

Etouffee is a classic Cajun dish served over rice, similar to gumbo. Crawfish and shrimp are full of protein, low in calories and saturated fat and they taste delicious smothered in Cajun seasonings.

 
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Heart Healthy Recipe - Gluten Free Recipe

Yield:

4 servings

Etouffee

  • 1 cup short grain brown rice

  • 4 Tbsp reduced calorie (trans fat free) margarine

  • 2 Tbsp quinoa flour (you can substitute white flour)

  • 1 cup chopped vidalia onion

  • ½ cup chopped celery

  • ½ cup green peppers

  • 2 Tbsp minced garlic

  • 3 Tbsp dry sherry

  • 2 bay leaves

  • ½ tsp cayenne pepper

  • 1 ½ cups water

  • crawfish tails (12 oz.) (substitute shrimp)

  • ¼ cup green onions

  • 2 Tbsp lemon juice

  • 1 Tbsp fresh parsley

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

    In a large pot, melt margarine and add flour, stirring constantly. Add vidalia onion, celery, green peppers, and garlic and cook until vegetables soften. Stir in dry sherry, bay leaves, cayenne pepper and water. Allow to simmer, stirring occasionally for 15 minutes, add crawfish or shrimp, simmer for 15 additional minutes or until mixture has thickened. Add in green onions, lemon juice and parsley and serve over rice. Good for Mardi Gras or any occasion.

    Nutrition facts (per serving): Calories: 345; Fat: 8g; Saturated Fat: 1.5g; Cholesterol: 130mg; Sodium: 229mg; Carbohydrates: 48mg; Fiber: 5g; Protein: 21g

      Last Reviewed: July 2009
     
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