Recipes
Shrimp and Scallops with Cheesy Cream Sauce
Ingredients:
Serves 4
Tip:
♦ There are many combinations of seafood that can be used. A more economical version can be made by combining a firm white fish such as cod, grouper or halibut with some of the seafood.
♦ Freeze shrimp with their shells to preserve the best taste.
1 tbsp margarine 15 mL
1 tsp crushed garlic 5 mL
1/3 cup chopped green onions 75 mL
1 lb seafood (shrimp, scallops or combination) 500 g
¼ cup chopped fresh parsley 50 mL
2 oz goat or feta cheese, crumbled 50 g
SAUCE
1 tbsp margarine 15 mL
2½ tsp all-purpose flour 12 mL
1/3 cup dry white wine 75 mL
½ cup 2% milk 125 mL
Instructions:
1. Sauce: In small saucepan, melt margarine; stir in flour and cook, stirring, for 1 minute. Add wine and milk; cook, stirring, until thickened and smooth, approximately 2 minutes. Set aside and keep warm.
2. In nonstick skillet, melt margarine; sauté garlic, green onions and seafood just until seafood is opaque. Remove from stove; add sauce and mix well.
3. Pour into serving dish; sprinkle parsley and cheese over top.
Notes:
Nutritional Analysis per Serving: Calories 260, carbohydrate 5g, fiber 0 g, protein 30g, total fat 12g, saturated fat 4g, sodium 316mg, cholesterol 199mg.
Canada’s Choice per Serving: 4 Meat & Alternatives
Recipe reprinted with permission from Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005, http://www.robertrose.ca