Ingredients:
- nonstick cooking spray
- 1 green bell pepper , cut into strips
- 1 red bell pepper , cut into strips
- 1 tbsp cajun seasoning
Directions:
- Spray a heavy bottom pot with cooking spray, and place over medium heat. Saute onion, green bell pepper, red bell pepper and okra until soft. Season with a pinch of Cajun seasoning. Remove from pot, and set aside.
- Coat pot with cooking spray (turn off flame while spraying), and return to medium high heat. Saute chicken until no longer pink, and juices run clear. Season with 1 tablespoon Cajun seasoning. Stir in crawfish, and cook for 1 minute. Remove from pot, and set aside with vegetables.
- Melt butter in pot on medium low heat. Whisk in flour until roux begins to bubble. Add milk, and whisk until smooth. Add half-and-half, and whisk continuously until mixture thickens enough to coat the back of a spoon. Add a pinch of salt. Stir in shredded Cheddar cheese a little at a time until well incorporated. Add grated Romano cheese and whisk until incorporated. Season with chili powder and paprika. Stir in chicken, crawfish and vegetable mixture. Simmer for 5 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 679.25 Kcal (2844 kJ) | ||
| Calories from fat | 381.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 42.4g | 65% | |
|---|---|---|---|
| Cholesterol | 262.36mg | 87% | |
| Sodium | 1235.12mg | 51% | |
| Potassium | 746.52mg | 16% | |
| Total Carbs | 20.87g | 7% | |
| Sugars | 10.24g | 41% | |
| Dietary Fiber | 4.8g | 19% | |
| Protein | 54.57g | 109% | |
| Vitamin C | 48.6mg | 81% | |
| Vitamin A | 1.2mg | 39% | |
| Iron | 19.5mg | 108% | |
| Calcium | 1053.9mg | 105% | |
| Amount Per 100 g | |||
| Calories | 145.16 Kcal (608 kJ) | ||
| Calories from fat | 81.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.06g | 65% | |
|---|---|---|---|
| Cholesterol | 56.07mg | 87% | |
| Sodium | 263.95mg | 51% | |
| Potassium | 159.54mg | 16% | |
| Total Carbs | 4.46g | 7% | |
| Sugars | 2.19g | 41% | |
| Dietary Fiber | 1.03g | 19% | |
| Protein | 11.66g | 109% | |
| Vitamin C | 10.4mg | 81% | |
| Vitamin A | 0.3mg | 39% | |
| Iron | 4.2mg | 108% | |
| Calcium | 225.2mg | 105% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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