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Creole Crawfish Stew

Creole Crawfish Stew

with Okra, Spinach and Potatoes
1 hr
Time:
280
calories
Calories:
Ingredientsfor  
Ingredients
4 onions (about 150 grams)
2 small garlic cloves
1 red Bell pepper
7 ozs Okra
9 ozs Spinach
4 waxy potatoes (about 250 grams)
2 Tbsps olive oil
1 ¼ qts Chicken broth
¾ cup Coconut milk (9% fat)
3 sprigs thyme
2 crayfish ((each about 250 grams, fresh or frozen)
1 bunch scallions
2 red chili peppers
½ Lime
salt
peppers
How healthy are the main ingredients?
olive oilSpinachthymeoniongarlic clovepotato
Preparation
1.
Creole Crawfish Stew preparation step 1

Peel onions and garlic. Halve bell pepper, remove seeds, rinse and pat dry. Finely dice onions, garlic and bell pepper. 

2.
Creole Crawfish Stew preparation step 2

Rinse okra and drain.

3.
Creole Crawfish Stew preparation step 3

Rinse spinach thoroughly with cold water, drain well and chop coarsely. Peel potatoes and cut into quarters.

4.
Creole Crawfish Stew preparation step 4

Heat oil in a pot over medium heat. Sauté onions and garlic until translucent, about 3 minutes. Add bell pepper, okra and potatoes and sauté until just tender.

5.
Creole Crawfish Stew preparation step 5

Pour broth and coconut milk into the vegetable mixture. Rinse thyme, shake dry and add to pot. Bring mixture to a boil, then reduce heat and simmer for about 25 minutes.

6.
Creole Crawfish Stew preparation step 6

Meanwhile, use kitchen shears to cut the crawfish tails, then pry open with your hands and remove the meat.

7.
Creole Crawfish Stew preparation step 7

Cut crawfish into bite-sized pieces.

8.
Creole Crawfish Stew preparation step 8

Rinse scallions, pat dry and cut diagonally into thin rings. Rinse and dry chile peppers, halve lengthwise, remove seeds and finely chop.

9.
Creole Crawfish Stew preparation step 9

After coconut broth has been cooking for 25 minutes, add the scallions, crawfish and spinach to the pot. Bring to a boil, then reduce heat and simmer for another 10 minutes. Squeeze juice from lime half. Season with salt, pepper and lime juice and serve immediately. 

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie280 cal.(13 %)
Protein25 g(26 %)
Fat11 g(9 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Healthy, because

Healthy, because

Spinach is a great source of folic acid, while okra pods also provide the vitamin that is important for cell division. Among other things, folic acid plays a decisive role in the development of the human foetus, especially in the development of the central nervous system. Therefore, pregnant women have an increased need - and are well served with this stew.

Even smarter

Even smarter

Fresh okras have a beautiful green colour. Alternative: glass or can. If you cannot get lobster tails, shrimps are a good substitute.

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