Thursday, January 10, 2013

Skinny Crawfish Etouffee

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The weather deep down south c'est terrible! Flooding, school closures, the rain just  keeps on coming, not that is makes a difference for the working world- we still gots to work! I was hoping to put in a two a day today with an extra gym session this morning, just cause I'm cool like that, but I took one look out of the window and got back in bed. When it's monsooning big fat super rain, I  keep my butt in the house.

The weather prevented me from running my scheduled four miles outdoors yesterday. Womp Womp. Instead I pounded out a fast mile on the dreadmill and hopped in a strength training class. It's not looking likely that I'll be running outside again this evening so I'll do another round of speed training. I will not torture myself by running four miles on the dreadmill. Although, had the weather not been so intense at 5:00 am I would have done just that. I find it's easier to run indoors first thing in the morning. My brain isn't fully awake to start lodging it's complaints just yet.

Last night Mr. Noel was craving some good ole Cajun cooking, it was a carb day for me, so I told him to go ahead and pick his poison and I would adjust. I have to say I'm pretty impressed with my Mr. He came up with this skinned up Crawfish Etouffee Recipe all on his own. If you can't purchase peeled crawfish by the pound where you are from, shrimp are an easy substitute. If you can't purchase shrimp, I'm so very sorry for your loss.

Mr. Noel's Skinnified Crawfish Ettouffee
Serves Four

1 lb Peeled Crawfish Tails
1/2 Container Guidry's Seasoning Blend (Two cups chopped mixture of onions, celery, and bell pepper)
1 Tablespoon Olive Oil
1 can Rotel
1/4 cup water
4 tablespoons Kary's Dry Roux (Fat Free Low Sodium)

Seasoned with Salt Free Tony's Chacheres, Tabasco, and Garlic Powder

Saute Guidry's in olive oil
Combine Rotel, Water, & Roux- stir quickly to avoid clumps
Bring to a boil
Add Crawfish tails and simmer
Season to taste

Serve over 1/4 cup cooked quinoa- 270 calories per serving.

This was so down home Cajun cooking delicious  and the best part was in the quinoa- gluten free! What's up holler! This was my first experimentation with quinoa, and I loved it! It is a sufficient rice substitute and very flavorful. I'll be experimenting with it again in the future! 

I hope the weather is cooperating over in your neck of the woods! I dressed to weather the storm this morning!

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  1. Sounds awesome! But I will need to send my mister to get the ingredients.....he speaks that cajun-food language! AND I hope he can find some of those crawfish tails up here!

    Thanks for posting this! And sorry about the rain down there - that's no fun!

  2. I LOVE quinoa. If you're an egg fan I have a quick recipe that's so good! I poach an egg or two and serve it over quinoa with 1/4 avocado and add hot sauce. It is SO good and really filling. It's a quick meal at any time of the day. You could also just have egg whites over the quinoa if you wanted too. Hot sauce is crucial.

  3. Thank you for posting our dinner for Saturday night, haha! I hope all of these things are available in Arkansas. Are they all on the same isle? Bless it, I am so needy!

  4. I am definitely trying this recipe! I don't ever attempt Cajun Cooking because it intimidates me, so I leave it to the husband. This, I think I could try though!

    And Jess, that recipe sounds amazing too! I will try that one out tomorrow:)

  5. There were a bunch of ingredients I have NEVER heard of! I don't even know what type of food Chacheres are and, um, dry roux? Is that like dry rub? Gah! Our food is much blander up here. There's a reason the Muppets used a Swedish chef--lutefisk, lefse? Never a good sign when all of your food is the same non-color! :)

  6. Well this looks amazing but I've never had crawfish! So maybe I'll try it with shrimp :)
    Have a wonderful day!

  7. This sounds amazing! I'm a sucker for a good ettouffee. I've got family all over Louisiana so I know what the real stuff tastes like. Not many places here can compare. I'll have to try it with the quinoa though.

    Also, I've never tried a dry roux, always made mine from scratch, how does it compare?

  8. Bless you child. You have sincerely made my day, and now I know where I am headed after work....

  9. Um.. Yum! My Daddy makes some amazing Ettouffee but the thing is a carb and calorie killer, thanks for the skinny recipe! This is going in the diner rotation asap.

  10. Had to share my favorite rice substitute with you... one frozen bag of cauliflower steamed and patted dry - run it throught the shredder blade of a food processor and use it as you would rice. I make fried rice with it, serve indian food and other asian food over it and mix it with ground lean turkey or beef for lettuce wraps, etc... so easy, delicious and barely any calories! Thanks for all of your inspiration! Xoxo - Paige

  11. Oh man that looks good - really really really good. YUM!

  12. I am SO trying this recipe!!!! I love that stuff!!!! Thanks for sharing! :)

  13. I am dying to try some quinoa!!

  14. Look delicious! just started experimenting with quinoa too - love it!!