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35 Minute Meals American High Protein Gluten-Free Dinner

Creole Crawfish Étouffée

A Louisiana Creole classic, crawfish tails smothered in a rich buttery roux sauce with the holy trinity and Cajun spices over steamed white rice.

Not rated yet American
Serves 2 servings · 2 adults, 0 over 10, 0 under 10
10 minsPrep
25 minsCook
35 minsTotal
MediumLevel
🥤Abita Purple Haze 🥤Viognier, Condrieu
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Nutrition per Serving

520 Calories
28g Protein
16g Fat
62g Carbs
3g Sugar
2g Fiber
780mg Sodium
115mg Chol

Ingredients

For 2 servings

400g (14.1 oz)
400g (14.1 oz)
60g (2.1 oz)
1
2
1
4
400ml (1 3/4 cups)
2 tsp
1 tsp
1 tsp
0.5 tsp
1 tsp
4
2 tbsp

Instructions

1

Prep

Dice onion, celery, and green bell pepper into small pieces. Mince garlic cloves finely. Slice scallions and chop parsley. Have crawfish tails and cooked rice ready. Measure all spices: Cajun seasoning, smoked paprika, thyme, cayenne, salt, and stock.

2

Saute

Melt butter in a medium saucepan over medium heat. Add onion, celery, and pepper; cook 6–7 minutes until softened and translucent. Stir occasionally until edges begin to caramelize slightly.

3

Bloom

Add minced garlic, Cajun seasoning, smoked paprika, thyme, cayenne, and salt. Cook 1 minute over medium heat, stirring constantly until fragrant and spices coat the vegetables evenly.

4

Simmer

Pour in stock and bring to a gentle simmer over medium heat. Simmer 10–12 minutes until sauce reduces by one-third and thickens slightly, coating the back of a spoon.

5

Build

Gently add crawfish tails to the simmering sauce, stirring carefully to coat evenly. Cook 3–4 minutes over medium-low heat until crawfish are heated through; they should be opaque and warm but still tender.

6

Plate

Spoon rice into two deep bowls, ladle étouffée over the top, then garnish with scallions and parsley. Serve immediately while steam rises from the dishes.

Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.

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Cooking For
Adults 18 and over
2
Kids > 10 75% portion size
0
Kids < 10 50% portion size
0

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