Gluten Free Etouffee Recipe

               
This classic Cajun dish features hearty brown rice, tender crawfish and a bold vegetable medley that makes the perfect bowl. Fresh herbs and cayenne pepper kick up the flavor of this rich, high-protein recipe.
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Ingredients
Recipe yields 8 servings
1 cup short-grain brown rice
4 Tbsp unsalted butter
2 Tbsp quinoa flour or all-purpose flour (gluten free if needed)
1 cup chopped Vidalia onions
1/2 cup chopped celery
1/2 cup diced red bell pepper or yellow bell pepper
2 Tbsp minced garlic
3 Tbsp dry sherry
2 bay leaves
1/2 tsp cayenne pepper
1 1/2 cups water
12 oz crawfish tails or shrimp, peeled and deveined
1/4 cup chopped scallions
2 Tbsp lemon juice
1 Tbsp minced fresh parsley
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Directions
Step 1

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

Step 2

In a large saucepan, melt butter and add flour, stirring constantly. Add onion, celery, bell pepper and garlic and cook until vegetables soften. Stir in sherry, bay leaves, cayenne pepper and water. Allow to simmer, stirring occasionally for 15 minutes.

Step 3

Add crawfish or shrimp and simmer for an additional 15 minutes, or until mixture has thickened. Add scallions, lemon juice and parsley. Discard bay leaves. Serve over rice.

Time: 60 minutes
Servings: 8
Calories: 345
Make this for: Heart Healthy
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Nutrition facts
Serving Size: 1 1/4 cups
Per serving:
calories:345
total fat:8g
sat fat:4g
cholesterol:146mg
sodium:229mg
total carb:48g
fibers:5g
proteins:21g

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Gluten Free Etouffee Recipe

Ingredients
Recipe yields 8 servings
1 cup short-grain brown rice
4 Tbsp unsalted butter
2 Tbsp quinoa flour or all-purpose flour (gluten free if needed)
1 cup chopped Vidalia onions
1/2 cup chopped celery
1/2 cup diced red bell pepper or yellow bell pepper
2 Tbsp minced garlic
3 Tbsp dry sherry
2 bay leaves
1/2 tsp cayenne pepper
1 1/2 cups water
12 oz crawfish tails or shrimp, peeled and deveined
1/4 cup chopped scallions
2 Tbsp lemon juice
1 Tbsp minced fresh parsley
Directions
Step 1

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

Step 2

In a large saucepan, melt butter and add flour, stirring constantly. Add onion, celery, bell pepper and garlic and cook until vegetables soften. Stir in sherry, bay leaves, cayenne pepper and water. Allow to simmer, stirring occasionally for 15 minutes.

Step 3

Add crawfish or shrimp and simmer for an additional 15 minutes, or until mixture has thickened. Add scallions, lemon juice and parsley. Discard bay leaves. Serve over rice.

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