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Coastal Seafood Medley

Diet.Chef's picture
  Medium shrimp 3⁄4 Pound, peeled and deveined (Fresh Ones)
  Hot water 2 Quart
  Bay scallops 3⁄4 Pound
  Canned artichoke hearts 14 Ounce, drained and sliced in half (1 Can)
  Sliced water chestnuts 1⁄2 Cup (8 tbs)
  Finely chopped onion 2 Tablespoon
  Reduced calorie margarine 4 Teaspoon (1 Tablespoon Plus 1 Teaspoons)
  All purpose flour 1 1⁄2 Tablespoon
  Salt 1⁄4 Teaspoon
  Ground white pepper 1⁄4 Teaspoon
  Skim milk 1 Cup (16 tbs)
  Dry sherry 1⁄2 Cup (8 tbs)
  Sliced pimiento 2 Ounce, drained (1 Jar)
  Chopped fresh parsley 2 Tablespoon
  Grated parmesan cheese 3 Tablespoon

Combine shrimp and water in a 3-quart casserole.
Cover with heavy-duty plastic wrap, and microwave at HIGH 2 minutes.
Add scallops; microwave, covered, at HIGH 3 minutes or until shrimp turn pink and scallops are opaque.
Drain well.
Combine shrimp, scallops, artichoke hearts, and sliced water chestnuts in an 11- x 7- x 2-inch baking dish; set aside.
Place chopped onion and margarine in a 1-quart casserole; microwave, uncovered, at HIGH 1 minute.
Add flour, salt, and pepper; stir until smooth.
Gradually add milk and sherry, stirring until smooth.
Microwave, uncovered, at HIGH 3 to 4 minutes or until mixture is thickened, stirring after every minute.
Stir in pimiento and parsley.
Pour sauce over shrimp mixture, and sprinkle with Parmesan cheese.
Microwave at HIGH 3 to 4 minutes or until mixture is thoroughly heated, rotating a half-turn after 2 minutes.

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1508 Calories from Fat 295

% Daily Value*

Total Fat 33 g51.1%

Saturated Fat 11.1 g55.7%

Trans Fat 0 g

Cholesterol 741.6 mg247.2%

Sodium 4197.4 mg174.9%

Total Carbohydrates 102 g33.9%

Dietary Fiber 25.5 g102.1%

Sugars 19.3 g

Protein 191 g382.5%

Vitamin A 119.4% Vitamin C 244.5%

Calcium 164.7% Iron 159.2%

*Based on a 2000 Calorie diet

Coastal Seafood Medley Recipe