1 cup flour
2 green bell pepper
1 red bell pepper
2 medium onion
2 tbsp minced garlic
3 tbsp Cajun seasoning (I use Zatarains)
Salt to taste
32 ounce reduced-sodium chicken broth
1 pound crawfish tail meat
1 pound cooked shrimp (you can cook it in the étouffée but it will water it down)
1 Tbsp. butter or margarine
Heat oven to 400 degrees. Sprinkle flour over a baking sheet and bake until lightly browned, for 20 to 25 minutes, stirring every 5 minutes.
While the “oven roux” is browning, dice the bell pepper and the onion. Spray a large nonstick skillet with oil spray and heat over medium-high heat. Add the vegetables and saute until lightly browned. Whisk in the browned flour, seasonings and chicken broth and bring to a boil. (Whisk until there are no lumps in the sauce.) Reduce heat and simmer 10 minutes. Stir in the crawfish tail meat, shrimp, butter and simmer until the crawfish & shrimp are heated through, about 5 minutes.
Serve over brown rice or "riced" cauliflower.
Nutrition Information Per Serving (not including rice):
Calories 207, Fat 4, Protein 26, Fiber 2, Carbs 20