Crawfish Boil Frittata


1 lb Louisiana crawfish tail meat (shrimp can be substituted)
2 c red potatoes, peeled & cut into 1⁄2 inch pieces
1 Tbsp salt
6 Tbsp butter, divided
2 c corn kernals
1 c onion, chopped
1 c bell pepper, chopped
1 c celery, chopped
2 tsp minced garlic
1 Tbsp Cajun seasoning
10 large eggs
3⁄4 c heavy whipping cream
2 c grated Velveeta® cheese
1⁄2 cup each green onions and parsley (for garnish)

1. Preheat oven to 375 degrees.
2. In a saucepan, add potatoes and salt and cover with water. Bring potatoes to a boil and cook until done (about 10 minutes). Remove from heat and drain; set aside.
3. In a large pan, melt 3 Tbsp butter. Cook corn, onion, ball pepper and celery until done (about 5 to 10 minutes). Stir in minced garlic; cook another 2 minutes. Remove from heat.
4. In a large bowl, whisk together eggs, cream, Velveeta, and Cajun seasoning; add cooked potatoes, corn mixture, and crawfish stirring until combined.
5. Grease casserole dish. In a saucepan, melt 3 tablespoons butter. Add egg mixture. Pour into prepared pan and bake for 30-35 minutes until eggs are set. Garnish with green onions and parsley.

Calories: 500
30g Fat (17g Saturated fat, 305mg Cholesterol.) 1130mg Sodium. 34g Carbohydrates (4g Fiber, 8g Total sugar.) 27g Protein.

Lower Fat: Use low-fat 3 Tbsp butter spread, and omit melted butter step. Use fat-free half and half and low-fat Velveeta. Substitute 1 ¼ c liquid egg white for eggs. 292 Calories. 7g Fat (3g Saturated fat, 13mg Cholesterol.) 1100mg Sodium. 35g Carbohydrates (4g Fiber, 8g Total sugar.) 24g Protein.
Lower Carbohydrate: Use real cheese, omit potatoes, and reduce corn by half. 447 Calories. 33g Fat (18g Saturated fat, 310mg Cholesterol.) 878mg Sodium. 12g Carbohydrates (2g Fiber, 4g Total sugar.) 25g Protein.
Lower Sodium: Use unsalted butter and salt-free Cajun seasoning to reduce sodium to 650mg.
Dairy-free: Use vegan butter, half and half and cheese. 429 Calories. 20g Fat (5g Saturated fat, 5mg Cholesterol.) 838mg Sodium. 38g Carbohydrates (4g Fiber, 9g Total sugar.) 25g Protein.
Gluten-free: Ensure Cajun seasoning is gluten-free.

October 25, 2022

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