It's Mardi Gras season, and if there is one thing we are known for here in Louisiana, it's our good cajun cookin'! Sure, there are king cakes tempting us around every corner, but you don't have to completely skip out on all the foods that taste like Mardi Gras! I recreated my family's favorite Crawfish Etouffee recipe to make it Whole 30 compliant, and honestly thought it could never taste as good as the real thing, BUT I promise you it was even better! (never ever ever going back to the old way!) Also- I made it, and ate it in under an hour, because who really has time to be cooking for more than an hour?!
Let's talk about the ingredients
Full disclosure, I didn't chop the onions, celery, bell pepper, and garlic. I purchased Guidry's Creole Seasoning, and it saved all the time! I used frozen crawfish, but if crawfish isn't readily available in your grocery store it can easily be replaced with shrimp or chicken. One of my favorite products is Fourth and Heart Ghee, you could really use any type of ghee, but this is the one I swear by! To make the roux I mixed arrowroot flour with coconut flour to create a flour like consistency.
Ghee + The Cajun Holy Trinity = ❤️
First I melted about 3 large tablespoons of Ghee, then added the Cajun Holy Trinity (Onion, Bell Pepper, and Celery), and garlic. I let this cook until the onions were translucent, about 10 minutes. Then I slowly added a mixture of coconut flour and arrowroot flour.
Arrowroot Flour is very fine, and coconut flour has a slight coconut flavor to it, so by combining the two, my flour became a really good consistency to make a "roux". (I put roux in quotations because cajuns are very particular in what they call a traditional roux!) I slowly added the flower to the onion/pepper/ghee mixture, stirring constantly with a wooden spoon for about 5-6 minutes.
Next I added a couple sprinkles of cayenne pepper and a heaping table spoon of tomato paste. I also seasoned with a dash of salt and pepper. Stir all the ingredients and then add your crawfish tails.
Cook on medium for about 10 minutes, being sure to stir often. Once the crawfish are cooked, add in about 2 cups of chicken broth. Bring to a boil then cook on low for about 10-20 minutes. Then serve over cauliflower rice. Garnish with green onions, and add hot sauce if you need a little extra kick!
3 Tbl. ghee
1 onion, chopped
1 clove garlic, chopped
1/2 cup celery, chopped
1/2 cup green pepper, chopped
2 Tbl. arrowroot flour
2 Tbl. coconut flour
1/2 tsp cayenne pepper, to taste
2 cups chicken stock
1 pound crawfish tails
1 Tbl. tomato. paste
4 green onions, chopped
salt and pepper to taste
gumbo filé (just a sprinkle)
- In a Dutch oven over medium-low heat, melt the ghee. Add the onion, green pepper, celery, and garlic. Cook until the onion is translucent, about 10 minutes.
- In a separate bowl, mix the 2 flours, then slowly pour into the pepper mixture. Stir continuously for about 5-6 minutes.
- Next, add the tomato paste, cayenne pepper and filé seasoning. Stir well.
- Add in the crawfish tails, cook for 10 minutes, stirring occasionally.
- Add the chicken broth, bring to a simmer. Simmer for 4 to 5 minutes.
- Cook on low for 10-20 minutes.
- Serve the crawfish etouffee hot around a mound of cauliflower rice. Sprinkle with a green onions before serving.
Now throw on your mardi gras beads and let the good times roll!
*The Whole Box is in no way affiliated with the Whole30.