1lb. Louisiana crawfish tails
2 T canola oil
3 T whole wheat flour
1 medium diced onion
1 medium diced bell pepper
2 stalks diced celery
2 cups chicken stock
1TBL. Basil
1TBL. Oregano
1tsp. Thyme
1TBL. Granulated Garlic
1tsp. Cayenne pepper
1 small can tomato paste
1 bunch green onions, finely chopped
Salt, to taste
3TBL. chopped parsley
In a large sauce pan, combine canola oil and wheat flour. Cook for 5 minutes, stirring consistently, to not burn. Add onion, celery, bell peppers and cook for 5 minutes, stirring consistently. Add tomato paste and combine thoroughly with mixture. Add chicken stock, basil, oregano, thyme, granulated garlic and cayenne pepper. Combine mixture with wire whisk and bring to a boil. Simmer for 20-30 minutes while stirring frequently. Add crawfish tails and bring to a boil. Add salt to taste, green onions and parsley.
Serves 4
Nutritional information per serving Calories 220 | Calories from fat 36% | Fat 9 g Saturated Fat 1 g | Cholesterol 155 mg | Sodium 217 mg I Carbohydrate 13 g | Dietary Fiber 4 g | Protein 22 g
2 T canola oil
3 T whole wheat flour
1 medium diced onion
1 medium diced bell pepper
2 stalks diced celery
2 cups chicken stock
1TBL. Basil
1TBL. Oregano
1tsp. Thyme
1TBL. Granulated Garlic
1tsp. Cayenne pepper
1 small can tomato paste
1 bunch green onions, finely chopped
Salt, to taste
3TBL. chopped parsley
In a large sauce pan, combine canola oil and wheat flour. Cook for 5 minutes, stirring consistently, to not burn. Add onion, celery, bell peppers and cook for 5 minutes, stirring consistently. Add tomato paste and combine thoroughly with mixture. Add chicken stock, basil, oregano, thyme, granulated garlic and cayenne pepper. Combine mixture with wire whisk and bring to a boil. Simmer for 20-30 minutes while stirring frequently. Add crawfish tails and bring to a boil. Add salt to taste, green onions and parsley.
Serves 4
Nutritional information per serving Calories 220 | Calories from fat 36% | Fat 9 g Saturated Fat 1 g | Cholesterol 155 mg | Sodium 217 mg I Carbohydrate 13 g | Dietary Fiber 4 g | Protein 22 g
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