Chef John Reason’s Crawfish Etouffee
1 lb Louisiana crawfish tailmeat
1 stick of butter
1 c onion, diced small
½ c bell pepper, diced small
½ c celery, diced small
1 Tbsp garlic, minced
½ c all purpose flour
1 tsp paprika
¼ tsp thyme
1 bay leaf
2 tsp Cajun Maispalm seasoning
2 c seafood stock, or water
¼ c green onion, chopped
4 c cooked rice
In a medium cast iron dutch oven, melt butter over medium heat. Saute onion, bell pepper & celery for 8-10 minutes until soft.
Once tender, add garlic, flour and paprika and form a red roux.
Add thyme, bay leaf, Cajun Maispalm seasoning and allow to cook another 8-10 minutes to develop flavor.
Pour in stock (or water) and allow to come back to a simmer. Simmer for 10-20 minutes for Roux to cook.
Once sauce simmers to desired flavor, add crawfish tails and green onion, and simmer for another 5-10 minutes.
Adjust seasoning as needed. Serve over rice.
612 calories. 26g fat (15g saturated fat, 62mg cholesterol.) 853mg sodium. 64g carbohydrates (3g fiber, 4g sugar.) 30g protein.
Lower fat: Substitute 4 Tbsp of olive oil for butter. 498 calories. 13g fat (2g saturated fat, 1mg cholesterol.) 671mg sodium. 64g carbohydrates (3g fiber, 4g sugar.) 30g protein.
Lower carbohydrates: Substitute 2 scoops (6 Tbsp) whey protein powder for flour. Use cauliflower rice. 455 calories. 26g fat (15g saturated fat, 65mg cholesterol.) 962mg sodium. 19g carbohydrates (4g fiber, 6g sugar.) 39g protein.
Lower sodium: Use unsalted butter. Substitute water for seafood stock. Use salt-free Cajun seasoning. 592 calories. 25g fat (15g saturated fat, 61mg cholesterol.) 236mg sodium. 64g carbohydrates (3g fiber, 4g sugar.) 30g protein.
Dairy-free: Substitute olive oil or avocado oil for butter. 645 calories. 30g fat (4g saturated fat, 1 mg cholesterol.) 672mg sodium. 64g carbohydrates (3g fiber, 4g sugar.) 30g protein.
Gluten-free: Use gluten-free flour. No significant change in macros.