Creamy Seafood Casserole
|Water||6 Cup (96 tbs)|
|Unpeeled fresh shrimp||1 1⁄2 Pound (Medium Sized)|
|Lump crabmeat||1⁄2 Pound, drained (Fresh One)|
|Dry sherry||3 Tablespoon|
|Vegetable cooking spray||1|
|Canned sliced mushrooms||4 Ounce, drained (1 Can)|
|Sliced green onions||3 Tablespoon|
|Skim milk||2 Cup (32 tbs)|
|Instant nonfat dry milk powder||1⁄2 Cup (8 tbs)|
|Margarine||3 Tablespoon, melted|
|All purpose flour||1⁄4 Cup (4 tbs)|
|Low sodium worcestershire sauce||2 Teaspoon|
|Ground white pepper||1⁄4 Teaspoon|
|Garlic powder||1⁄8 Teaspoon|
|Frozen egg substitute||1⁄4 Cup (4 tbs), thawed|
|Cooked vermicelli/Thin spaghetti||2 Cup (32 tbs) (Cooked Without Salt Or Fat)|
|Grated parmesan cheese||2 Tablespoon|
Bring water to a boil; add shrimp, and cook 3 to 5 minutes or until shrimp turn pink.
Drain; rinse with cold water.
Peel and devein shrimp.
Combine shrimp, crabmeat, and sherry in a medium bowl; cover and chill 30 minutes.
Coat a nonstick skillet with cooking spray; place over medium-high heat until hot.
Add mushrooms and green onions; saute until tender.
Combine skim milk and dry milk powder, stirring to dissolve powder; set aside.
Melt margarine in a small saucepan over medium heat; add flour, stirring until smooth.
Cook 1 minute, stirring constantly.
Gradually add milk mixture; cook, stirring constantly, until thickened and bubbly.
Stir in Worcestershire sauce, pepper, and garlic powder.
Remove from heat.
Gradually stir about one-fourth of hot mixture into egg substitute; add to remaining hot mixture, stirring constantly.
Stir in seafood mixture, mushroom mixture, and cooked vermicelli; spoon into a shallow 2-quart casserole coated with vegetable cooking spray.
Bake at 350° for 20 to 25 minutes or until thoroughly heated.
Sprinkle with Parmesan cheese, and bake an additional 5 minutes.
Garnish with green onion fans, if desired.
Serving size: Complete recipe
Calories 3220 Calories from Fat 662
% Daily Value*
Total Fat 74 g113.5%
Saturated Fat 15.8 g79.1%
Trans Fat 0 g
Cholesterol 1085.7 mg361.9%
Sodium 3352.2 mg139.7%
Total Carbohydrates 317 g105.6%
Dietary Fiber 13.2 g53%
Sugars 68.8 g
Protein 289 g577.2%
Vitamin A 98.7% Vitamin C 70.7%
Calcium 207.1% Iron 143.2%
*Based on a 2000 Calorie diet