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Seafood Casserole

Yield 4 servings.

Ingredients

  • 1/2 pound unpeeled medium-size fresh shrimp
  • 1 teaspoon olive oil
  • 1/2 cup diced celery
  • 1/4 cup chopped green pepper
  • 1/4 cup sliced green onions
  • 1 clove garlic, minced
  • 2 cups sliced fresh mushrooms
  • 1/4 pound bay scallops
  • 1/4 pound fresh lump crabmeat, drained
  • 2 tablespoons sherry
  • 2 teaspoons lemon juice
  • 1 (2-ounce) jar diced pimiento, drained
  • 1/2 cup skim milk
  • 1/4 cup plus 2 tablespoons nonfat mayonnaise
  • 1/4 cup frozen egg substitute, thawed
  • 2 tablespoons instant nonfat dry milk powder
  • 2 teaspoons low-sodium Worcestershire sauce
  • 1/8 teaspoon ground red pepper
  • 1 cup cooked long-grain rice (cooked without salt or fat)
  • 1 cup cooked wild rice (cooked without salt or fat)
  • 2 tablespoons slivered almonds
  • Vegetable cooking spray
  • 1/4 cup fine, dry breadcrumbs

Nutrition Information

  • calories 439
  • caloriesfromfat 11 %
  • fat 5.5 g
  • satfat 0.8 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 33.3 g
  • carbohydrate 61.5 g
  • fiber 0.0 g
  • cholesterol 109 mg
  • iron 0.0 mg
  • sodium 624 mg
  • calcium 0.0 mg

How to Make It

  1. Peel and devein shrimp; set aside.

  2. Heat olive oil in a large nonstick skillet over medium-high heat until hot. Add celery, green pepper, green onions, and garlic; saute 3 minutes. Add mushrooms; saute 1 minute. Stir in shrimp and scallops; saute 3 minutes or until shrimp turns pink and scallops are opaque. Remove from heat; stir in crabmeat and next 3 ingredients.

  3. Combine milk and next 5 ingredients in a large bowl; stir in seafood mixture, rices, and almonds. Spoon mixture evenly into 2 (7- x 5 1/4- x 1 1/2-inch) baking dishes coated with cooking spray; sprinkle evenly with breadcrumbs. Bake, uncovered, at 350° for 20 to 25 minutes or until hot and bubbly.

Cook's Notes

To Freeze: Cover unbaked casseroles with heavy-duty aluminum foil, and label. Freeze up to 1 month.To Serve Two: Thaw 1 casserole in refrigerator or microwave oven. Bake, uncovered, at 350° for 20 to 25 minutes or until hot and bubbly.

Cooking Light Light Cooking for Two