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Ингредиенты
- Butter to cover bottom of pot
- 2 x Onions, minced
- 1 x Clove garlic, diced
- 1 x Bell pepper, minced
- 5 x Ears of fresh corn, cut
- 1 can Ro-tel Tomatoes
- 2 lb Crawfish* Parsley, minced Onion tops, minced
Инструкции
- Place onions, garlic, bell pepper in a medium size heavy pot with butter.
- Saute/fry. Add in fresh corn with corn lowfat milk from corn and season to taste. Stir well. Cover and let simmer stirring occasionally. Add in Ro-tel, a little bit of water, cover and simmer 1 hour on low heat. Add in seafood and cook another 15-20 min. Can also add in parsley and green onions. You may substitute 2 cans whole kernel corn with 1/3 c. evaporated lowfat milk.
- *Or possibly shrimp tails or possibly crabmeat.
- NOTES : Using the Ro-tel, unless you use the mild kind, might be too warm.
- Might need a mix of Ro-tel and Cajun-style stewed tomatoes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 260g | |
| Recipe makes 6 servings | |
| Calories 161 | |
| Calories from Fat 23 | 14% |
| Total Fat 2.57g | 3% |
| Saturated Fat 0.75g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 164mg | 55% |
| Sodium 150mg | 6% |
| Potassium 606mg | 17% |
| Total Carbs 10.38g | 3% |
| Dietary Fiber 1.9g | 6% |
| Sugars 3.42g | 2% |
| Protein 24.11g | 39% |
