Healthy Etouffee

Name: Healthy Etouffee
Total time: 60 min
Yield: 8
Ingredients: 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

(5.0)

By Judy Capodanno

Published 2/7/2022

Dietitian Reviewed: Jane Schwartz, RDN, CLT

Approved for These Diets:

Heart Healthy | Gluten Free

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.

Total Time

60 minutes

Servings

8

Calories

345

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How to Make Etouffee

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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Nutrition Facts

Serving Size:

1 1/4 cups

345

Calories

8

g

Fat

146

mg

Cholesterol

229

mg

Sodium

48

g

Carbs

4

g

Sat. Fat

5

g

Fiber

21

g

Protein

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Healthy Etouffee

Ingredients

How to Make Etouffee

Step 1

Step 2

Step 3

Nutrition Facts

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