Seafood Casserole (low-fat)
Courtesy of Vanessa G.
1/2 lb peeled/deveined medium fresh shrimp
1 teaspoon olive oil
1/2 cup diced celery
1/2 cup chopped green pepper
1/4 cup sliced green onions
1 or 2 cloves garlic, minced
2 cups sliced fresh mushrooms
1/4 lb fresh bay scallops
1/4 lb fresh lump crabmeat, drained
2 tablespoons sherry
2 teaspoons lemon juice
1 (2 oz) jar diced pimiento, drained
1/2 cup skim milk
1/4 cup + 2 tablespoons nonfat mayo
1/4 cup frozen egg substitute (thawed) or egg whites
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 fat or salt)
1 cup cooked wild rice (cooked without fat or salt)
2 tablespoons slivered almonds
vegetable cooking spray
1/4 cup fine dry bread crumbs
Heat olive oil in large non-stick skillet over medium-high heat until hot. Add celery, green pepper, green onions and garlic. Sauté 3 minutes. Add mushrooms, sauté 1 minute. Stir in shrimp and scallops; sauté 3 minutes
or until shrimp turn 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 small (7 x 5.25 x 1.5 inch) baking dishes coated with cooking spray. Sprinkle evenly with bread crumbs. Bake, uncovered at 350F for 20-25 minutes or until hot and bubbly.
Makes 4 servings.
Courtesy of Vanessa G.
1/2 lb peeled/deveined medium fresh shrimp
1 teaspoon olive oil
1/2 cup diced celery
1/2 cup chopped green pepper
1/4 cup sliced green onions
1 or 2 cloves garlic, minced
2 cups sliced fresh mushrooms
1/4 lb fresh bay scallops
1/4 lb fresh lump crabmeat, drained
2 tablespoons sherry
2 teaspoons lemon juice
1 (2 oz) jar diced pimiento, drained
1/2 cup skim milk
1/4 cup + 2 tablespoons nonfat mayo
1/4 cup frozen egg substitute (thawed) or egg whites
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 fat or salt)
1 cup cooked wild rice (cooked without fat or salt)
2 tablespoons slivered almonds
vegetable cooking spray
1/4 cup fine dry bread crumbs
Heat olive oil in large non-stick skillet over medium-high heat until hot. Add celery, green pepper, green onions and garlic. Sauté 3 minutes. Add mushrooms, sauté 1 minute. Stir in shrimp and scallops; sauté 3 minutes
or until shrimp turn 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 small (7 x 5.25 x 1.5 inch) baking dishes coated with cooking spray. Sprinkle evenly with bread crumbs. Bake, uncovered at 350F for 20-25 minutes or until hot and bubbly.
Makes 4 servings.