rcpmkover2

ITKWM

Recipe Make-Over #2

fleeceworks

hotmail.com

MAY 2002

AFTER:
Calories           357
Fat                     7.2g
Fiber                    1g
Protein              31g
Sodium              451.5mg
Cholesterol         140mg
Carbohydrates    15.4g

BEFORE:
Calories            688.5
Fat                      34.8g
Fiber                     2.8g
Protein               45.5g
Sodium            1486mg
Cholesterol       188mg
Carbohydrates    40.4g

SEAFOOD CASSEROLE serves 6
Original Recipe- 16 points

SEAFOOD CASSEROLE serves 6
Make-Over Recipe- 7 points

        1 stick light margarine
        1 onion, finely chopped
        3 large cloves garlic, crushed
      12 oz. sliced mushrooms
        1 lb. scallops
        1 lb. shrimp
        2 lobsters, cooked and shelled
        4 tbs. flour
     1/2 cup water
        1 cup fat-free half & half
     1/2 cup sherry
           salt & pepper to taste

CRUMB TOPPING:
         1 stick light margarine
         2 cups bread crumbs
         3 tbs. sherry

        1 lb. scallops
        1 tsp. olive oil
        1 lb. medium shrimp, shelled and
           cleaned
           cooking spray
        1 large onion, finely chopped
        3 cloves garlic, crushed
        12 oz. sliced mushrooms
        2 tbs. flour
        4 tbs. sherry
        1 cup fat-free half & half
        2 tbs. margarine
     1/2 cup fine dry bread crumbs
            paprika
            lobster meat (optional) see note*

Preheat oven to 350 degrees F. In a large skillet, saute' the scallops for 5 minutes in the olive oil. Add the shrimp and cook for about 2 more minutes. Set aside. Spray the skillet with cooking spray and add the onions, garlic and mushrooms. Cook about 5-6 minutes, until the onions and mushrooms are soft. Add the seafood mixture to the sauteed vegetables; mix together and put into a casserole dish sprayed with cooking spray. Combine the flour, sherry and half & half. Melt the margarine in a saucepan and add the cream mixture; cook for 2-3 minutes until thickened. Pour over the seafood mixture in the casserole dish. Top with the bread crumbs, spray lightly with cooking spray, and sprinkle with paprika. Bake for about 30 minutes, until topping is browned and casserole is heated through.

*note: You can replace part of the scallops and shrimp with lobster meat. Use 12 oz. each of shrimp and scallops and 8 oz. of cooked lobster meat. Add the lobster to the scallops and shrimp after they are cooked and then proceed with the recipe. This will affect no change in the total points per serving of the recipe.

Boil or steam the lobsters, remove shells and cut up the meat. Reserve the lobster meat with the juices.

Melt margarine in a large saucepan. Add the onion and garlic; cook until soft. Add the mushrooms and cook for about 5 minutes. Add the shrimp and scallops and cook for 5 more minutes. Add the lobster meat with the juices to the pan with the shrimp and scallops. Strain the juices and put the seafood mixture in a buttered casserole dish. If necessary, add enough water to the juices to make 2 cups of liquid.

Bring the juices to a slow boil in a medium saucepan. Dissolve the flour in the 1/2 cup of water and add to the juices. Cook until thickened. Add the half and half and the sherry. Add salt and pepper to taste. Pour the sauce over the seafood in the casserole dish.

Preheat oven to 350 degrees F.

Melt the margarine for the crumb topping. Add the bread crumbs and the sherry. (You can use plain bread crumbs or a combination of bread crumbs, crushed herb stuffing mix and crushed Ritz crackers.)
Spread the crumb topping over the casserole and bake for about 1/2 hour or until topping is browned and the casserole is heated through.