Creole Crawfish Stew
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.
Fresh okras have a beautiful green colour. Alternative: glass or can. If you cannot get lobster tails, shrimps are a good substitute.
(Percentage of daily recommendation)
| Calorie | 280 cal. | (13 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 1,205 mg | (30 %) | ||
| Calcium | 261 mg | (26 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 122 mg |
Ingredients
- 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
Preparation steps
Peel onions and garlic. Halve bell pepper, remove seeds, rinse and pat dry. Finely dice onions, garlic and bell pepper.
Rinse okra and drain.
Rinse spinach thoroughly with cold water, drain well and chop coarsely. Peel potatoes and cut into quarters.
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.
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.
Meanwhile, use kitchen shears to cut the crawfish tails, then pry open with your hands and remove the meat.
Cut crawfish into bite-sized pieces.
Rinse scallions, pat dry and cut diagonally into thin rings. Rinse and dry chile peppers, halve lengthwise, remove seeds and finely chop.
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.