Ingredients

4 lb Louisiana crawfish tails with liquid
2 Tbsp flour
3 Tbsp olive oil
3 c chopped onion
½ c chopped bell pepper
½ c chopped celery
1 tsp salt, or to taste
1 tsp red pepper flakes
½ c water
2 Tbsp chopped parsley
¼ c chopped green onion

In deep, cast iron skillet, add oil and flour and make a very light roux.
Add onion, celery and bell peppers and simmer for 10-15 minutes.
Add crawfish tails, water and seasonings, cover and continue to simmer 15 to 20 minutes longer.
Stir in green onion and parsley before serving with rice.

Calories: 180
5g Fat (1g Saturated fat, 0mg Cholesterol.) 480mg Sodium. 7g Carbohydrates (1g Fiber, 3g Total sugar.) 28g Protein

Lower Fat: Make a skinny roux by roasting flour at 400 degrees for 60-90 minutes until desired color is reached. Cook with 3 Tbsp cold water until bubbly. Reduce oil to 1 Tbsp to help saute vegetables. 170 Calories. 3g Fat (1g Saturated fat, 0mg Cholesterol.) 480mg Sodium. 7g Carbohydrates (1g Fiber, 3g Total sugar.) 28g Protein.
Lower Carbohydrate: The few carbohydrates in this dish are sourced from onion, reducing onion by half lowers calories to 173 and carbohydrates to 4g.
Lower Sodium: Use salt substitute to reduce sodium to 290mg.
Dairy-free: Recipe is dairy-free as is.
Gluten-free: Use gluten-free flour. No significant change in macros.

October 20, 2022