Seafood Casserole

Recipe from

Nutritional 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

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

Preparation

Peel and devein shrimp; set aside.

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.

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.

Note:

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

January 1995
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