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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Creole is New Orleans city food. Communities were created by the people who wanted to stay and not go back to Spain or France."
-Paul Prudhomme, Chef

The refrigerator light goes on...

Fish pies like this are hugely popular in England. Done right they are the best comfort food. This twist on the traditional recipe includes a rich creamy filling topped with yummy mashed potatoes. The dish has it all – fish and veggies in a warm comforting meal.

One of the tests in developing this recipe was done with purple potatoes. The dish was really beautiful with the pink crawfish folded together with the veggies and topped with the purple mashed potatoes.

Placed into individual au gratin dishes these make a great dinner party meal. Everything can be done in advance and then placed under the broiler. It will take a little longer in the oven to reheat fully, however.

Potatoes

There are four basic types of potatoes – long white, russet, round red and round white.  

The first two of these are similar in that they contain higher amounts of starch, with a low moisture content.  The russet potato is rounder and has a brownish skin with a lot of eyes.  In contrast, the long white is longer (hence the name) and has a thin, grayer skin.  

Because of the lower moisture content, these are great potatoes for baking.  There are small, long white potatoes about the size of a finger, appropriately named fingerling potatoes.  These are one of my favorites for roasting.  

Round potatoes include the round white and the round red (sometimes called new potatoes).  They are also called boiling potatoes and have a higher moisture content and a waxy texture.  They are great for boiling, but I like these best for roasting.  Round potatoes make the best mashed potatoes.  Yukon Golds are a variety of round red and make the perfect mashed potatoes, having a richer flavor than their cousins.  

There’s not any significant nutritional difference between potato types.  

4 ounces boiled potato = 99 calories, <1g fat, 0g sat fat, 0g mono fat, 2g protein, 23g carbohydrates, 4mg sodium, 0mg cholesterol


 

Crawfish Pie



Servings = 4 | Serving size =about 2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe does not make very good leftovers.

3 quarts water
1 lb Yukon Gold potatoes
1 tsp olive oil
1 large onion (diced)
1 large carrot (peeled and diced)
1 rib celery (diced)
1 small green bell pepper (diced)
12 ounces crawfish tails
1/4 tsp salt
2 tsp salt-free Creole or Cajun seasoning blend
1/2 cup 2% milk
1 ounce goat cheese
fresh ground black pepper (to taste)
2 tsp olive oil
1/4 cup non-fat buttermilk
1/4 cup 2% milk
1/4 tsp salt
fresh ground black pepper (to taste)
spray olive oil

Place the water in a large stock pot over high heat.

Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering.

While the potatoes are cooking place 1 teaspoon olive oil in a large skillet over medium high heat. Add the onion and cook for about three minutes, tossing frequently. Add the carrot, celery and peppers and cook for another 5 minutes.

Add the crawfish tails, salt and Creole seasoning. Cook for about 5 minutes while until the crawfish tails are just cooked through. Add the milk and goat cheese and turn off the heat. Stir until the goat cheese is melted. Add the fresh ground black pepper.

Preheat the oven to broil.

The potatoes should take about 15 – 20 minutes, until slightly soft in the middle, so watch them carefully while cooking the crawfish. They should give when squeezed.

Remove from heat and drain water. Let cool a few minutes and the skins will slip off easily.

Pass the peeled potatoes through a potato ricer, or using a fork, gently mash the potatoes until smooth. Add the olive oil, buttermilk, milk and salt. Add ground black pepper to taste.

Place the crawfish mixture in a 9 inch by 9 inch Pyrex dish. Top with the mashed potatoes. Spray lightly with olive oil.

Place in the oven under the broiler for about 3 – 5 minutes watching carefully. When the potatoes are slightly browned turn off the oven. Let stand in the oven for about 12 – 15 minutes total. Serve.

Nutrition Facts

Serving size = about 2 cups

Servings = Crawfish Pie

.

Amount Per Serving

Calories 356 Calories from Fat 59
  % Daily Value
Total Fat 7g 10%
    Saturated Fat 2g 10%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 95mg 32%
Sodium 438mg 18%
Total Carbohydrates 56g 19%
    Dietary Fiber 7g 30%
    Sugars 8g  
Protein 21g  
Vitamin A 67% Vitamin C 112%
Calcium 13% Iron 18%
Vitamin K 18 mcg Potassium 103 mg
Magnesium 1630 mg