Low Carb Granola Cereal Recipe
January 19, 2019
PICTURE Low Carb Instant Pot Shrimp, Crawfish, and Sausage Étouffée This easy low carb kept friendly Instant Pot étouffée will be a new favorite in your house. With a few simple swaps using cauliflower rice, this dish is excellent for low carb dieters. PICTURE Before scrolling down to the recipe, be sure to read my easy tips for making your recipes low carb, keto friendly and delicious. NOTE: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. PICTURE Question time! What is your favorite cold weather dish? I posed the above question on the Skinny Louisiana Facebook page and received the same style answers: gumbo, stews, soups, and étouffées! Growing up in Houma, LA I knew exactly when each cold front arrived from the amazing of the trinity, onion, pepper, and celery sautéing for a roux for our gumbo, stews, and étouffée. From various seafoods to wild game, gumbo, stews, and étouffées was our cold weather served over a big serving of rice. Delicious! When discussing favorite cold weather dishes with my Yankee (so, he is from the midwest, but anything north of I10 is the north) husband, he had the same glimmer in his eyes and stated his cold weather comfort foods are meat and potatoes. Wha…. Not criticizing, but where is my flavor! Today, we are tackling étouffée. And better yet, make sure to tackle my popular Low Carb King Cake Cheesecake Bars http://www.skinnylouisiana.com/low-carb-king-cake-cheesecake-bars/! Étouffée discussion: Roux or No Roux? Tomatoes or No Tomatoes? A ‘roux’ is the basis of many of our gumbo, stews, and étouffées. A roux is combination of flour and butter (or other fat) used to add thickness to a dish. Growing up, the shock of not using a roux would have had you disowned by many family members, but in today’s health standards, the concern with a roux is the carb content. Similarly striking a nerve, the used of tomatoes in an étouffée can start a family feud. Some use tomatoes, some do not. I am not up for debating the subject since I cook based on taste. Food history states Cajun étouffée (which I am 100% Cajun) does not use tomatoes, and Creole étouffée uses tomatoes. My philosophy - you do you. You like tomatoes, use them. You don’t, leave them out. No one has that time for negativity. Restaurants love to serve up étouffée including Pappadeaux shrimp étouffée, Paul Prudhomme shrimp étouffée, and Emeril’s shrimp étouffée. When chatting with folks, I learned the love the crawfish étouffée, but many folks are ready to take this dish to a low carb keto étouffée recipe. And with that, it was time to go to my drawing board and bring out the ‘new’ trusty Instant Pot. The result is an amazing low carb keto friendly étouffée the entire family will love. I hope you and your family will enjoy it as much as mine does! Where to Shop for Low Carb Ingredients Before I go over ingredients, know the items used in this recipe can be found at many of your local supermarkets and Drug Emporium. Many of you know my love of Drug Emporium stores. Not only does Drug Emporium have amazing prices (often the cheapest in town), I work with this amazing company in putting on Low Carb Food Demonstrations and product selection for shelves. All my items in the recipes are from Drug Emporium. For a full list of Drug Emporium store locations, click here. http://drugemporiuminc.com/ No Drug Emporium in your town? No worries, I have the links for where to purchase online! Where to Shop for Seafood While supermarkets do have a selection of seafood, make sure you are purchasing gulf coast and/or Louisiana gulf coast seafood. Do not purchase seafood from China. If you do not have access to crawfish (my son’s favorite seafood - one of his favorite recipes, Christian’s Crawfish Casserole, is in my first book, Skinny Louisiana…in the Kitchen) http://www.skinnylouisiana.com/order-cookbook/ , you can easily double the shrimp. Ingredients Low Carb Instant Pot Shrimp, Crawfish, and Sausage Étouffée Olive oil Onion Green Pepper Celery Garlic Applegate Andouille Sausage Tony Chachere’s Lite https://www.amazon.com/gp/product/B00ECJD4CG/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00ECJD4CG&linkCode=as2&tag=skinnylouisia-20&linkId=71889821300d28dec414a9c9c6a70b55 Tabasco OR any other Cajun seasoning Diced Tomatoes Diced Tomatoes with Green Chilies 1/2 cup bone broth or broth Frozen Cauliflower Rice Parsley Crawfish Shrimp Xanthum Gum Low Carb Ingredients in our Low Carb Instant Pot Shrimp, Crawfish, and Sausage Étouffée Extra Virgin Olive Oil Yes, you can sub your favorite kept friendly oil and/or ghee in this recipe. Sausage While sausage in general is a low carb food, I am specific when choosing my meats. I used Applegate Andouille Sausage https://applegate.com/ since it is a nitrate-free, no antibiotic meat. Not the mention, the flavor is amazing. You are welcome to use your favorite sausage, just check the carb count and ingredients list to make sure you don’t purchase a sausage with added sugar. Seasoning While not technically a low carb food, I do watch out for sodium in our food. We used Tony Chachere’s lite in this dish. Diced Tomatoes This ingredients is based on personal preferences. Tomatoes are an amazing source of lycopene, but for some on the keto diet, you would need to fit this in your macros if you do not eliminate the tomatoes. I love tomatoes in my étouffée, but you can leave out. My philosophy - you do you. You like tomatoes, use them. You don’t, leave them out. No one has that time for negativity. Rice With any gumbo, stew, or étouffée, rice is a must but in the low carb world, rice makes us run away, very fast. 1/2 cup of cooked white rice yields 21 grams of carbs AND NOTE wheat rice doesn’t fair much better. In fact, many of us do not realize the wheat rice has the SAME amount of carbs as our white rice. Enter our amazing vegetable, the cauliflower. From pizza to bread, cauliflower is an amazing substitute for rice in many of our recipes. Riced cauliflower is available frozen or in the produce section of the stores. Flour With any roux, flour is the basic ingredient. Flour serves as a thickening agent in our savory dishes. Flour in the low carb and low net carb world makes us cringe since whole wheat flour has 21 grams of carbs and 3 grams of fiber per 1/4 cup serving. Typically, we would make a roux first, but in the Instant Pot, we use Xanthum Gum. Xanthum gum is very popular in gluten free cooking because of its ability to thicken dishes and mimic the gluten. It is formed with the fermentation of glucose and a bacteria found in cabbage. Traditionally added to various desserts using almond and coconut flour to prevent the product from falling apart, xanthum gum is added at the end of the cooking process to thicken our étouffée in place of our roux. Xanthum gum has a high fiber count, leading to a ZERO net carb product! How to Make Low Carb Instant Pot Shrimp, Crawfish, and Sausage Étouffée Defrost your Sausage, Crawfish, and Shrimp. Grab the Cutting Board. Using a sharp knife, chop onions, peppers, celery, and garlic (mince). Place aside. With a new cutting board, slice your sausage. Place aside. Plug in the Instant Pot. Press the SAUTE button FIRST, then add your olive oil. Add onions, pepper, celery and sauté for 5-7 minutes. Add garlic. Continue to sauté for 1 minute. Add sausage. Cook for 5 minutes. Add seasoning, tomatoes (again, you can omit this), bone broth, and cauliflower rice. Combine. Press CANCEL. Lock lid. Make sure vent is SEALED. Press MANUAL. Cook on high pressure for 7 minutes. When Instant Pot Beeps, do a QUICK release. When valve drops, unlock and remove lid. Stir in parsley and shrimp. Press SAUTE button. Sauté for 5 minutes or until shrimp are pink. Stir in crawfish. Sauté 1 minute. Press KEEP WARM button. Xanthum Gum. Adding Xanthum gum is easy, but NEVER overdo it. Using a 1/2 teaspoon (yes that small), sprinkle Xanthum gum over mixture and quickly stir using a wooden spoon until Xanthum Gum is dissolved. I used 2 teaspoons of Xanthum gum, so this means I added Xanthum gum and stirred the mixture 4 times. Let sit for 3-5 minutes stirring occasionally. Serve. How to Make Low Carb Instant Pot Shrimp, Crawfish, and Sausage Étouffée Ingredients: 1 tbsp olive oil 1 onion, chopped 1 green pepper, chopped 3 stalks of celery, chopped 1 tbsp. garlic (or 3 garlic cloves, minced) 1 pkg. Applegate Andouille Chicken Sausage (or your favorite sausage) 1/2 tsp. Tony Chachere’s lite (or other light Cajun Seasonning) 1 tsp. Tabasco 1 14.5 oz can low-sodium or no salt diced tomatoes (keto can omit OR fit with macros) 1 10 oz can diced tomatoes with green chiles (keto can omit OR fit with macros) 1 pkg. frozen cauliflower rice 1/2 cup low sodium bone broth OR low sodium broth 1/2 cup parsley, chopped 1 lb. shrimp, peeled and deveined 1 lb. cooked crawfish, peeled and deveined 2 tsp. Xanthum gum Directions: Press SAUTE button on Instant Pot. Add oil. Add onion, green pepper, and celery. Sauté for 5-7 minutes. Add garlic. Sauté 1 minute. Add sausage. Sauté 5-7 minutes. Turn off Instant Pot by pressing KEEP WARM/CANCEL button. Stir in Tony’s Chacheres, Tabasco, diced tomatoes, diced tomatoes with green chiles, cauliflower rice, and bone broth. **REMEMBER - You CAN omit the tomatoes if you are strict keto or do not like etouffe with tomatoes. Secure lid. Make sure venting valve is sealed (closed). Press MANUAL function. Cook on high pressure for 7 minutes. When timer beeps, use quick-release method. Make sure valve drops. Unlock and remove lid. Press SAUTE button. Stir in parsley and shrimp. Cook 5 minutes. Stir in crawfish. Cook 1-2 minutes or until crawfish is warm. Press KEEP WARM/CANCEL button. Using a 1/2 teaspoon, sprinkle Xanthum gum over mixture. Stir until Xanthum gum is dissolved. Repeat 3 more times. Serve. Yield 10. 3/4 cup servings. Nutrition facts WITH tomatoes: NET CARBS: 6g. Calories: 190. Total fat: 6g. Cholesterol: 150mg. Sodium: 720mg. Total carbs: 9g. Fiber: 3g. Sugar: 4g. Protein: 24g. Nutrition facts WITHOUT tomatoes: NET CARBS: 4g. Calories: 180. Total fat: 6g. Cholesterol: 150mg. Sodium: 600mg. Total carbs: 6g. Fiber: 2g. Sugar: 2g. Protein: 24g. Carb count exclude sugar alcohols. New carb count is determined with the equation total carbohydrate – total fiber – sugar alcohol. This recipe was developed and copyright by culinary dietitian Shelly Marie Redmond. She is the author of Skinny Louisiana…in the Kitchen and upcoming Skinny Louisiana…in the Slow Cooker. She practices out of Eberhart Physical Therapy which she co-owns with her husband Greg. In her spare time, she watches Snapped and Investigation Discovery (let’s be honest!) You can purchase her book at the following link. http://www.skinnylouisiana.com/order-cookbook/ Want more Skinny Louisiana? Follow us on: Facebook – join our interactive community sharing recipes and video tips. Pinterest – let’s exchange recipes. You Tube – watch my fun, educational recipe tutorials and kitchen hacks. Email – ask Shelly questions at shelly@skinnylouisiana.com
Low Carb Instant Pot Shrimp, Crawfish, and Sausage Étouffée
January 25, 2019
8
Low Carb Air Fryer Crawfish

Low Carb Air Fryer Crawfish Beignets

A low carb, keto friendly, gluten free crawfish beignet the entire family will love! Perfect for carnival season!

Low Carb Air Fryer Crawfish Beignets

Before scrolling down to the recipe, be sure to read my easy tips for making your recipes low carb, keto friendly and delicious.

NOTE: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Question time! What is your favorite way to eat crawfish?

This girl loves to have her crawfish boiled. I am lucky enough to have grown up with this amazing Louisiana seafood, but my Yankee husband (ok, he insist he is from the Midwest) did not.

The art of boiled crawfish is a religion in South Louisiana. Literally after Christmas, we start pinning in our calendar the the start of crawfish season. No longer we need to call businesses, we can download trust apps to compare crawfish prices.

Greg (my Yankee husband) experienced his first real crawfish boil in my hometown of Houma, LA. With the newspaper spread out on the table and the crawfish being poured from the pot, my family grabbed our plastic crawfish trays and started digging in while my husband looked a little confused. Then it happened…..

The gloves. Yes, he pulled his gloves (he is a physical therapist) out of his pocket and began to politely peel his crawfish. The room turned silent. Thankfully, my sweet family was nice about his gloves, and we taught him the proper way to peel crawfish. Fifteen years later, Greg is a pro and no longer needs gloves and both our kids love the taste of crawfish. Christian (my 5 year old) loves crawfish so much, he has a namesake recipe in my first cookbook, Skinny Louisiana…in the Kitchen), Christian’s Crawfish Casserole.

While boiled crawfish is typically the answer of most when discussing crawfish, we have some really fun crawfish dishes at our local restaurants including Emeril’s famous crawfish bread, crawfish etouffee, and crawfish beignets. Who doesn’t love a beignet? Most of us think of Cafe du Monde’s sweet beignet with powdered sugar (I am working on making this low carb), crawfish beignets or crawfish balls take a spin on the beignet turning it into a savory appetizer. I went to my drawing board to develop a low carb air fryer recipe using my Phillips Air Fryer.

The result is an amazing low carb keto friendly air fryer crawfish beignet the entire family will love. I hope you and your family will enjoy it as much as mine does!

Where to Shop for Low Carb Ingredients

Before I go over ingredients, know the items used in this recipe can be found at many of your local supermarkets and Drug Emporium. Many of you know my love of Drug Emporium stores. Not only does Drug Emporium have amazing prices (often the cheapest in town), I work with this amazing company in putting on Low Carb Food Demonstrations and product selection for shelves. All my items in the recipes are from Drug Emporium. For a full list of Drug Emporium store locations, click here.  No Drug Emporium in your town? No worries, I have the links for where to purchase online!

Ingredients in our Low Carb Air Fryer Crawfish Beignets

  • Crawfish
  • Egg whites
  • Green onions
  • Extra virgin olive oil
  • Tony Chachere’s lite
  • Pepper
  • Garlic powder
  • Almond flour
  • Grated Parmesan cheese

Low Carb Ingredients in our Low Carb Air Fryer Crawfish Beignets

Crawfish

While many of us recognize crawfish as a protein and not a high carb meat, many question ‘Is this an ok meat?’ Louisiana crawfish is an amazing source of protein with three ounces of crawfish at 0 carbs and 12 grams of protein. If you are looking to use leftover crawfish in this recipe, be ready to peel 7 pounds to yield the 1 pound of crawfish tails. While it is temping to look in our supermarket freezer section from crawfish tails, make sure the product is Louisiana based and not exported from China.

Flour

With any beignet, flour is the basic ingredient. It serves several purposes, mainly as a thickening agent and to hold the wet ingredients together.  Flour in the low carb and low net carb world makes us cringe since whole wheat flour has 21 grams of carbs and 3 grams of fiber per 1/4 cup serving. Enter almond flour! Almond flour is made of almonds that have been ground to a fine texture. It is a gluten free, keto friendly, grain free food and contains approximately 5-6 grams of carbs per 1/4 cup. Don’t panic over the carbs, almond flour has approximately 3 grams of fiber giving this flour a net carb of 3 per serving. And please don’t panic over the fat. Remember nuts are the fats we want to include in our diet. I do enjoy cooking with almond flour, but I personally feel due to it’s heavier texture, almond flour works best in bars, brownies, and muffins as well as in my batters for my vegetables and meats in the air-fryer. Almond flour makes a great low carb bread crumb when combined with grated Parmesan cheese. Please note, the type of almond flour does matter. Make sure to use super-fine almond flour from balanced almonds. We used Bob’s Mill Almond Flour in this recipe. You can purchase online here!

Seasoning

While not technically a low carb food, I do watch out for sodium in our food. We used Tony Chachere’s lite in this dish.

Eggs

We love eggs in the Skinny Louisiana kitchen. Eggs offer us an amazing source of protein with zero carbs. While my keto friends will ask about using a whole egg,  I prefer the egg white in recipes using the Air Fryer.

Extra Virgin Olive Oil

Yes, you can sub your favorite kept friendly oil and/or ghee in this recipe.

How to Make Low Carb Air Fryer Crawfish Biscuits

Start with a cutting board

Pull out your cutting board and chop one pound of this awesome Louisiana seafood with a sharp knife. Place aside. Using a separate small cutting board, chop the green onions. Place crawfish and green onions in a….

Grab your bowl

In a large bowl, combine crawfish, green onions, egg whites, almond flour, extra virgin olive oil, Tony Chachere’s lite, pepper, garlic powder, and grated parmesan cheese. Using a spatula combine mixture until all ingredients are mixed.

Grab your non-stick cooking spray

Spray Air Fryer basket with non-stick cooking spray.

Load up that Air Fryer

Using a small ice cream scoop or tablespoon, drop crawfish beignet batter into Air Fryer basket. NOTE – Do not make the scoops or spoonful ‘spilling’ over the spoon. The larger the beignet you make, the longer it will take to cook.

Air Fryer magic

Spray basket with non-stick cooking spray (yes, over the crawfish beignets) and close basket. Set temperature at 330 degrees. Cook 8 minutes. At end of 8 minutes, check level of doneness. Depending on your desire of crispness, you can cook for an additional 2-5 minutes.

Low Carb Air Fryer Crawfish Beignets

1 lb. crawfish, chopped

2 egg whites (make sure to use 100% egg whites)

3 green onions, chopped

2 tsp. extra virgin olive oil

2 tsp. Tony Chachere’s lite

1 tsp. pepper

1 tsp. garlic powder

2/3 cup almond flour

2 tbsp. grated Parmesan cheese

Directions:

  1. In a large bowl, combine all ingredients. Stir until well blended.
  2. Spray Air Fryer basket with non-stick cooking spray.
  3. Using a small ice cream scoop or tablespoon, drop tablespoonfuls of crawfish batter in Air Fryer basket. When basket is full, spray again with non-stick cooking spray.
  4. Place basket in AIr Fryer. Set temperature at 330 degrees. Cook for 8 minutes.
  5. Open basket and check for doneness. If more of a crispy product is desired, return basked to Air Fryer and cook for 2-5 more minutes.
  6. Remove basket. Remove beignets using a small rubber spatula.
  7. Serve with your favorite low-carb sauce. (I love Primal Kitchen Ketchup!)

Yield: 24

Nutrition Facts per beignet:

Calories: 35, Total fat: 2g. Saturated fat: 0g, Cholestertol: 25mg, Sodium: 85mg, Total carbs: <1g, Fiber: 0g, Protein: 4g.

Carb count exclude sugar alcohols. New carb count is determined with the equation total carbohydrate – total fiber – sugar alcohol.

This recipe was developed and copyright by culinary dietitian Shelly Marie Redmond. She is the author of Skinny Louisiana…in the Kitchen and upcoming Skinny Louisiana…in the Slow Cooker. She practices out of Eberhart Physical Therapy which she co-owns with her husband Greg. In her spare time, she watches Snapped and Investigation Discovery (let’s be honest!)