Light Seafood Newburg
|Chicken broth||1 Cup (16 tbs) (Preferably Reduced-Sodium)|
|Sherry/Dry white wine / chicken broth||3 Tablespoon|
|Cayenne pepper||1 Pinch|
|Garlic||2 Clove (10 gm), minced|
|Scallions||4 , coarsely chopped (Green And White Parts Kept Separate)|
|Medium shrimp||1⁄2 Pound, shelled and deveined|
|Sea scallops||1⁄2 Pound, halved if large|
|Unsalted butter||3 Tablespoon|
|Flour||1⁄4 Cup (4 tbs)|
|Low fat milk||1⁄2 Cup (8 tbs)|
|Canned crabmeat||6 Ounce, drained (1 Can)|
1. In a medium saucepan, combine the broth, sherry, cayenne, garlic, and scallion whites. Cover and bring to a boil over medium-high heat.
2. Add the shrimp and scallops, and cook just until the liquid returns to a boil, then remove from the heat. Reserving the broth, use a slotted spoon to transfer the shrimp, scallops, and scallion whites to a plate. Cover the seafood mixture loosely with foil and set aside.
3. In another medium saucepan, warm the butter over medium heat until melted. Stir in the flour and cook, stirring, until the flour is no longer visible, about 1 minute. Gradually whisk in the reserved broth until smooth. Whisk in the milk until well combined.
4. Return the shrimp, scallops, and scallion whites to the sauce. Gently stir in the crab-meat and scallion greens. Cook, stirring gently, until the seafood is just cooked through, about 3 minutes.
Serving size: Complete recipe
Calories 1124 Calories from Fat 405
% Daily Value*
Total Fat 46 g70.7%
Saturated Fat 24.3 g121.4%
Trans Fat 0 g
Cholesterol 668.7 mg222.9%
Sodium 2573.8 mg107.2%
Total Carbohydrates 53 g17.6%
Dietary Fiber 2.8 g11.2%
Sugars 8.6 g
Protein 119 g237.1%
Vitamin A 50.6% Vitamin C 45.7%
Calcium 39.3% Iron 48.5%
*Based on a 2000 Calorie diet