Crawfish Boil

Summer Crawfish Boil

Written by: Ava Elliott, Marketing Intern

Reviewed by: Devon Kroesche, MS, RDN, LDN

As we continue to kick off summer, I decided to share a crawfish boil with you all. This recipe is perfect for a cookout with family and friends or for a grad party. When I think of summer cookouts, I think of eating a big bowl of lobster that my family makes with black beans and rice, after going lobster diving in the Florida Keys; or I picture the burgers and dogs my uncle cooks on his smoker in the backyard. Whatever you picture when you think of a summer cookout, this recipe may be the perfect addition.

Picture from seafoodnutrition.org

First, you’ll need the following ingredients:

• 1 Tbsp salt
• 4 Tbsp cayenne pepper
• 2 Tbsp paprika
• 1 Tbsp dried thyme
• 1 Tbsp dried oregano
• 1 Tbsp dry mustard
• 1 Tbsp dried dill weed
• 6 bay leaves, crumbled
• 5 gallons water
• 10 lbs live crawfish, rinsed
• 3 pounds small red potatoes, washed and cut
• 3 oranges, halved
• 8 ears corn, halved
• ½ lb fresh green beans, trimmed
• 2 heads garlic, unpeeled
• 2 large onions, sliced
• 1 pound andouille sausage, cut into 1 inch pieces

Next, follow the steps to prepare the dish:

1. Fill up a large pot (40-qt) with 5 gallons of water and add the salt, cayenne pepper, paprika, thyme, oregano, mustard, dill week, and bay leaves. Cover and boil over high heat for about 40 minutes.
2. While the water is boiling, rinse the crawfish thoroughly in cool water.
3. When the water comes to a boil, add the potatoes, oranges, corn, green beans, garlic, onions, and sausage. Cover and cook for 10 minutes.
4. Next, add the crawfish, cover and cook for 3 minutes. Turn off the heat after the crawfish is cooked and allow the pot to sit for about 10 minutes. Drain the water then serve and enjoy!

The crawfish boil can provide a lot of nutrition. For example, crawfish are a great source of lean protein to keep you fueled and sustained throughout the day. Lean protein has less fat, but a high protein content. Crawfish are also a good source of B vitamins, selenium, and iron. These micronutrients are needed by the body. Also, the vegetables added to the boil also provide fiber and key nutrients your body needs throughout the day. Another trick is to use less salt to lower the amount of sodium in the dish. Using other seasonings can provide flavor without having to go overboard on the salt.You can also swap out or add any additional vegetables to your liking. Have fun with the cooking process and let it nourish your body!