Holly's Blog

How to Make A Healthy Crawfish Etouffee

Holly Clegg - Sunday, May 07, 2017

Try My Healthy Crawfish Etouffee Recipe 

Crawfish Etouffee is one of the most popular Louisiana crawfish recipes in the country.  When you see crawfish recipes on menus all over the country, there's always a choice of Crawfish Etouffee in restaurants. However, usually crawfish etouffee recipes are not healthy and are time consuming to make.  So, I am here to give you a Crawfish Etouffee recipe you can whip up in 30 minutes for a delicious dinner.  In fact, my etouffee recipe is not only healthy but it is also a diabetic Crawfish Etouffee recipe.  From my Gulf Coast Favorites cookbook, I include all your favorite Louisiana crawfish recipes with a healthier twist.

What Is Etouffee?

First, for those of you that aren't familiar with crawfish etouffee? What does the work etouffee mean?  The word etouffee comes from the French word "to smother." Think of this dish  as smothering onion, green pepper and garlic to create a stew with crawfish tails and topped with green onions. It is similar to a gumbo as it is made with a roux and served over rice.

What Makes This Recipe Healthy and Diabetic Friendly?

I bet you didn't know crawfish is healthy!  Crawfish are packed with so many health benefits making them an easy option for a healthy diet. They are an excellent source of high quality protein and they are low in fat and saturated fat.  They are also a good source of B12, niacin, iron, copper and selenium.  Best of all, Louisiana’s favorite crustacean is low in calories and cholesterol.  A 3-ounce serving of cooked crawfish contains 70 calories and 14 grams of protein.  

To keep the recipe healthy, instead of a stick of butter or more, I only use 2 tablespoons olive oil. I also rinse and drain the crawfish which removes excess crawfish fat.  I also simplified the recipe so you can prepare it in less than 30 minutes. Best of all my Crawfish Etouffee from Gulf Coast Favorites cookbook is also a diabetic Crawfish Etouffee.  So, it doesn't get any better than that.

Crawfish Etouffee Season Year Round

When it comes to enjoying crawfish boils, there's definitely a season to have boiled crawfish.  Good news is when you are using Louisiana crawfish tails, you can enjoy my easy crawfish recipes year round. Frozen crawfish tails work fine in the etouffee.  Keep Louisiana crawfish tails in your freeze to be able to make this recipe for a quick healthy dinner!  Now, if you are lucky enough to get seasoned leftover tails from a crawfish boil, that makes the best etouffee recipe ever!