Crawfish étouffée
4
Points®
Total time: 45 min • Prep: 30 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
Crawfish is a staple in Creole cooking, as is étouffée; in fact, this recipe puts to use three essential Creole elements: roux, the holy trinity of equal parts onion, celery, and bell pepper; and étouffer, which means “to smother” in French, or to cook in a sauce. Roux is traditionally made by cooking down equals parts butter and flour until browned, but here we toast the flour first so you can cut back on the fat. Crawfish can be found at the market and is sold already cooked; you just need to stir them in at the end to heat them up.
Ingredients
Cooking spray
2 spray(s)
All-purpose flour
3 Tbsp
Cooked onion
½ cup(s), chopped
Bell pepper
½ cup(s), green, chopped
Celery
½ cup(s), chopped, chopped
Garlic clove
2 clove(s), finely chopped
Kosher salt
½ tsp, or more to taste
Black pepper
¼ tsp, coarsely ground, or more to taste
Creole seasoning
1 tsp, search for recipe in the WW app
Old Bay seasoning
½ tsp
Bay leaf
1 leaf/leaves, broken up
Unsalted butter
½ tsp
Chicken broth
1 cup(s), or fish stock
Canned diced tomatoes
1 cup(s)
Worcestershire sauce
½ tsp
Fresh lemon juice
½ tsp, plus more to taste
Uncooked crawfish in shell
8 oz
Cooked long grain brown rice
2 cup(s), for serving
Fresh parsley
2 Tbsp, for garnishing
Instructions
1
Heat medium saucepan over medium-low. Add flour and cook, stirring constantly and watching closely to prevent burning, until it starts to smell toasty and turns light peanut-butter brown, 10 to 15 minutes. Transfer to small bowl.
2
Coat same saucepan with nonstick spray and heat over medium- low. Add onion, bell pepper, celery, garlic, 1⁄2 tsp salt, and 1⁄4 tsp black pepper and cook, stirring constantly, just until onions start to soften, about 5 minutes. Add Creole Seasoning, Old Bay, and bay leaf and stir until aromatic, 30 to 45 seconds.
3
Add butter to pan. When it melts, add toasted flour and stir until vegetables are coated. Whisk in broth, then tomatoes, Worcestershire, and 1⁄2 tsp lemon juice. Increase heat to medium- high and cook until sauce has thickened, 2 to 3 minutes. Add crawfish and cook, stirring often, until heated through, about 2 minutes. Season to taste with salt and black pepper and more lemon juice. Spoon étouffée over rice and garnish with parsley.
4
Serving size: 1⁄2 cup étouffée and 1⁄2 cup cooked rice
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