Crawfish Etoufee

Holly Clegg's Crawfish Etoufee recipe packs on the protein

Published: Friday, March 18, 2011, 5:00 AM

By The Times-Picayune

Holly Clegg is a Baton Rouge resident and author of more than a dozen cookbooks, including the Trim & Terrific series with more than 1 million copies in print. She contributes monthly healthful recipes to The Times-Picayune and NOLA.com.

Holly Clegg

Craving crawfish? Scrumptious, easy and healthier, Holly's version of Crawfish Etouffee will quickly become a “go-to” dinner recipe on those busy nights. Serve with or without rice (white or brown).

Makes 4 (1-cup) servings

• 2 tablespoons olive oil
• 3 tablespoons all-purpose flour
• 1 onion, chopped
• 1/2 cup chopped green bell pepper
• 1 teaspoon minced garlic
• 1 cup fat-free chicken broth
• 1 tablespoon paprika
• 1 pound crawfish tails, rinsed and drained
• Salt and pepper to taste
• 1 bunch green onions, stems only, finely chopped

In large nonstick skillet coated with nonstick cooking spray, combine oil and flour. Cook over medium heat until light brown, about 6–8 minutes, stirring constantly. Add onion, green pepper and garlic. Sauté until tender, about 5 minutes.

Gradually add broth and stir until thickened. Add paprika and crawfish. Bring to a boil, reduce heat, cover and cook for about 15 minutes, stirring occasionally. Season to taste.

Add green onions and cook another few minutes before serving.

Read more 'Trim & Terrific' recipes at www.hollyclegg.com.

Nutritional information per 1-cup serving

• Calories: 220
• Fat 9g
• Saturated Fat 1g
• Sodium 217mg
• Carbohydrate 13g
• Dietary Fiber4g
• Sugars 4g
• Protein 22g

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