Sunday, March 31, 2013

Cindy's Low Fat Craw-fish Etouffee

Cindy's Low Fat Craw-fish Etouffee 
with Roasted Asparagus

Living in the South and especially on the gulf coast, this dish is a staple! It's usually loaded with tons of calories and fat. I have taken the fat out by substituting heavy cream with greek yogurt. I hope you enjoy this dish and share with others!


3 cups of Gluten Free Rice
6 cups of water
3/4 cup of smart balance butter
1 large onion (chopped)
1 bell pepper (chopped)
3 stalks of celery (chopped)
1/4 cup of all purpose flour ( I used almond flour)
1 pound of craw-fish tails
2 cups of plain greek yogurt
1/2 cup of milk ( I used almond milk)
1 tsp of Thyme
1 tsp of Oregano
1 tsp of Basil
1 tsp Creole Seasoning
1 tsp of black pepper
1 tsp of sea salt


1. Combine the rice and water in a saucepan, bring to a boil. Cover and reduce heat to low. Simmer 30 minutes or until rice is tender and water is absorbed. 

2. Melt the butter in a large skillet over medium heat. Add the onion, bell pepper, celery and saute until transparent. Stir in the flour until well blended. Gradually stir in the greek yogurt & milk, then add the craw-fish tails and bring to a simmer. Add all the dry seasoning. Simmer for 10-15 min on low heat, until the craw-fish is cooked but not tough. Serve over gluten free cooked rice for a delicious healthy meal. :)

Roasted Asparagus

2 pounds of fresh asparagus
Extra Virgin Olive Oil
Kosher Salt
Fresh Ground Pepper
2 cloves of Garlic

Preheat the oven to 400 degrees
Cut the ends
Lay out asparagus on cooking sheet, line with aluminium foil for easy clean up
Drizzle with olive oil, sprinkle with Garlic, salt, and pepper.
Roast the Asparagus for 25 minutes or until tender

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