Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Onion | 1 medium (110g) | 44 |
| Green Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Meat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1/2 cup roux
- 1/2 cup finely chopped onion
- 1/2 cup finely chopped bell pepper
- 1 small can diced rotel tomatoes
- 2 cups water
- 3 lbs of cleaned crawfish meat
- 1 tsp. each salt, pepper, garlic powder
- dash of cayenne
- 1 cup finely chopped green onion tops for garnish
Directions
Make a roux by browning "slowly" in a small iron skillet
1/4 cup oil and 1/4 cup flour until it is dark brown. Do not rush this. Add chopped white onions and bell pepper. Next add rotel tomatoes, water and seasoning. Stir very well over medium high heat. Cover and reduce to low and simmer for about 15 minutes. Add crawfish tail meat and raise heat to a slow boil.
Cook for about 5 to 10 minutes. Take off the heat , Cover and let set while you cook a pot of white rice. (About 3 cups of raw rice, 6 cups water, salt, and butter )Serve over the 'cooked' white rice and garnish each bowl with green onion. This is so good with garlic bread and potato salad or cole slaw.
Category:Creole Recipes
Category:Creole Meat Dishes