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New Crawfish Etouffee

Paul Prudhomme was 390 pounds in 1993 when Marian Burros caught up with him in New York to talk about his efforts to lose weight. He was, he said, trying to develop new versions of his old recipes, with less fat and just as much flavor. This etouffee was one of them. “Rich and full flavored,” Ms. Burros declared. True indeed. And worth cooking.

Ingredients

  • 1 ¼ teaspoon salt
  • 1 teaspoon sweet paprika
  • ¼ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon dry mustard
  • ¼ teaspoon black pepper
  • ¼ teaspoon white pepper
  • ⅛ teaspoon cayenne
  • 1 cup chopped onions
  • ½ cup chopped green bell peppers
  • ¼ cup chopped celery
  • ½ cup apple juice
  • 5 tablespoons all-purpose flour, browned (see note)
  • 2 cups fish stock
  • 1 pound cooked crawfish tails (about 4 pounds whole crawfish, or buy the frozen tails already cleaned, cooked and shelled)
  • 2 cups cooked long-grain white rice
  • Nutritional Information
    • Nutritional analysis per serving (4 servings)

      274 calories; 2 grams fat; 0 grams saturated fat; 0 grams monounsaturated fat; 0 grams polyunsaturated fat; 36 grams carbohydrates; 2 grams dietary fiber; 4 grams sugars; 24 grams protein; 130 milligrams cholesterol; 985 milligrams sodium

      • Note: Nutrient information is not available for all ingredients. Amount is based on available data.

4 servings

Preparation

  1. To make the seasoning mix, combine the salt, paprika, onion powder, garlic powder, mustard, black pepper, white pepper and cayenne in a small bowl, and set aside. Preheat a 10-inch skillet, preferably nonstick, over high heat for about 4 minutes.
  2. Place the onions, peppers, celery and two teaspoons of the seasoning mix in the hot skillet. Stir and cook, scraping the bottom of the skillet, about 2 minutes. Stir in the apple juice, scraping bottom of skillet, and cook until the liquid evaporates and a glaze forms, about 7 or 8 minutes.
  3. Add the browned flour and remaining seasoning mix, and stir until a paste forms. If necessary, add small amounts of stock to moisten the flour. Spread the mixture across the bottom of the skillet and cook until the mixture sticks to the pan, 1 to 3 minutes.
  4. Stir in the stock and bring to a boil, stirring constantly. Cook for two minutes, add the crawfish tails, mix well, and return to a full boil, and remove immediately. Serve over rice.
  • To brown flour, preheat an 8-inch skillet, preferably nonstick, over high heat for about three minutes. Add the specified amount of flour and stir with a wire whisk to break up lumps. When the flour starts to brown, turn the heat to low, shaking and stirring continuously to avoid burning. As soon as the flour is a milk-chocolate brown color, after 4 to 6 minutes, turn off the heat. Sift the browned flour and set aside until needed.

45 minutes

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