Creamy Seafood Casserole

By ctaubenheim

Ingredients

• 6 cups water
• 1 1/2 lbs medium size fresh unpeeled shrimp
• 1/2 lb fresh lump crabmeat, drained
• 3 Tbsp dry sherry
• vegetable cooking spray
• 1 (4oz) can sliced mushrooms, drained
• 3 Tbsp sliced green onions
• 2 cups skim milk
• 1/2 cup instant nonfat dry milk powder
• 3 Tbsp margarine, melted
• 1/4 cup all purpose flour
• 2 tsp low sodium worcestershire sauce
• 1/8 tsp ground white pepper
• 1/8 tsp garlic powder
• 1/4 cup frozen egg substitute, thawed
• 2 cups cooked vermicelli or thin spaghetti (cooked without salt or fat)
• 2 Tbsp grated parmesan cheese
• green onion fans (optional)

Details

Preparation time 40mins
Cooking time 60mins

Preparation

Step 1

Bring water to a boil; add shrimp, and cook 3-5 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 20 minutes. Coat a nonstick skillet with cooking spray; place over medium high heat until hot.; Add mushrooms and green onions; saute until tender. Set aside. Combine skim milk and dry milk 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 20-25 minutes or until thoroughly heated. Sprinkle with Parmesan cheese,and bake an additional 5 minutes, garnish with green onion fans, if desired.

Calories: 316
Total Fat: 8.2
Carbs: 28.4
Cholesterol: 153
Sodium: 449