Saucy Crawfish with Whole Corn Grits

Health score
11%
Saucy Crawfish with Whole Corn Grits
46 min.
6
360kcal

Suggestions


Indulge in the rich and flavorful experience of our Saucy Crawfish with Whole Corn Grits, a dish that perfectly marries the bold tastes of Southern cuisine with a comforting twist. This delightful recipe is not only a feast for the senses but also a wholesome meal that can be enjoyed for lunch or dinner. With a preparation time of just 46 minutes, you can easily whip up this culinary masterpiece for six people, making it ideal for family gatherings or casual get-togethers with friends.

The star of this dish is undoubtedly the succulent crawfish, which is complemented by the smoky essence of andouille sausage and the vibrant freshness of corn and chives. The creamy, cheesy grits serve as a perfect base, providing a satisfying texture that balances the saucy goodness of the crawfish mixture. Each bite is a harmonious blend of flavors, with a hint of spice from the chipotle chile that adds an exciting kick.

Not only is this dish delicious, but it also boasts a balanced caloric profile, making it a guilt-free indulgence. With a caloric breakdown that includes a healthy dose of protein, fats, and carbohydrates, you can enjoy this meal knowing it nourishes your body as well as your taste buds. So, roll up your sleeves and get ready to impress your loved ones with this unforgettable dish that captures the essence of Southern comfort food!

Ingredients

  • 1.5 ounces andouille sausage finely chopped
  •  chipotle chile canned
  • 1.5 tablespoons flour all-purpose
  • 0.3 cup chives fresh divided chopped
  • 1.5 cups corn kernels fresh
  • teaspoons thyme leaves fresh chopped
  • tablespoon garlic minced
  • 0.7 cup bell pepper green chopped
  • cup regular grits uncooked
  • 0.3 teaspoon kosher salt 
  • 0.5 teaspoon kosher salt 
  • cup milk 2% reduced-fat
  • 3.5 cups milk 2% divided reduced-fat
  • 0.5 cup cheddar cheese shredded reduced-fat
  • 1.7 cups crawfish tail meat cooked
  • teaspoons olive oil 
  • 0.7 cup onion chopped
  • 0.3 cup cup heavy whipping cream light sour
  • tablespoons cup heavy whipping cream light sour
  • teaspoons tomato paste 
  • 1.5 cups water 

Equipment

  • frying pan
  • sauce pan
  • whisk
  • blender

Directions

  1. To prepare grits, combine 1/2 cup milk, corn, and chipotle chile in a blender; process until the corn is coarsely chopped.
  2. Combine remaining 3 cups milk, 1 1/2 cups water, and 1/2 teaspoon salt in a medium saucepan; bring to a simmer over medium-high heat. Gradually add grits, stirring with a whisk. Cover, reduce heat, and simmer 11 minutes or until thick, stirring frequently.
  3. Add corn mixture; cook an additional 3 minutes, stirring frequently.
  4. Remove from heat; add cheese and 3 tablespoons sour cream, stirring until cheese melts. Keep warm.
  5. To prepare crawfish, place flour in a large nonstick skillet over medium heat; cook 4 minutes or until lightly browned, stirring frequently.
  6. Remove flour from pan; set aside. Wipe pan clean.
  7. Return pan to medium heat.
  8. Add oil and sausage to pan; cook 3 minutes, stirring occasionally.
  9. Add onion, bell pepper, garlic, thyme, and 1/4 teaspoon salt; cook 3 minutes, stirring occasionally.
  10. Add reserved flour, tomato paste, and crawfish; cook 1 minute, stirring frequently. Stir in 1 cup milk; bring to a simmer, and cook 2 minutes or until sauce thickens, stirring frequently.
  11. Remove from heat. Stir in 1/4 cup sour cream.
  12. Sprinkle 1 tablespoon chives over crawfish mixture. Stir 3 tablespoons chives into grits; serve with crawfish mixture.

Nutrition Facts

Calories360kcal
Protein25.48%
Fat27.45%
Carbs47.07%

Properties

Glycemic Index
46.17
Glycemic Load
1.75
Inflammation Score
-8
Nutrition Score
16.836086957351%

Flavonoids

Apigenin
0.02mg
Luteolin
1.09mg
Isorhamnetin
1mg
Kaempferol
0.3mg
Myricetin
0.03mg
Quercetin
4.08mg

Nutrients percent of daily need

Calories:359.65kcal
17.98%
Fat:11.06g
17.02%
Saturated Fat:4.9g
30.59%
Carbohydrates:42.69g
14.23%
Net Carbohydrates:40.42g
14.7%
Sugar:13.16g
14.63%
Cholesterol:54.35mg
18.12%
Sodium:576.55mg
25.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.1g
46.21%
Phosphorus:384.65mg
38.46%
Selenium:26.75µg
38.21%
Vitamin B3:6.22mg
31.08%
Calcium:292.78mg
29.28%
Vitamin B2:0.48mg
28.22%
Vitamin B6:0.56mg
27.86%
Vitamin C:20.98mg
25.42%
Vitamin B12:1.2µg
20.04%
Potassium:690.58mg
19.73%
Vitamin B5:1.74mg
17.44%
Vitamin B1:0.25mg
16.6%
Magnesium:62.32mg
15.58%
Zinc:1.91mg
12.72%
Vitamin A:586.56IU
11.73%
Manganese:0.22mg
11.06%
Folate:40.66µg
10.16%
Fiber:2.27g
9.08%
Iron:1.25mg
6.94%
Vitamin K:6.66µg
6.35%
Copper:0.12mg
5.91%
Vitamin E:0.62mg
4.15%
Vitamin D:0.18µg
1.21%