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Creamed Seafood and Vegetables Recipe

Creamed Seafood and Vegetables Recipe

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Ingredients:

Serving

1 lb cooked shrimp
8 oz crabmeat (canned, drained )
1 tbsp butter
1 tbsp olive oil
1 onion, small, diced
2 garlic cloves, minced
3 tbsp flour
2 cups skim milk
1 tsp seafood soup base
1 red bell pepper, diced
8 baby portabella mushrooms, sliced
2 cups fresh spinach, chopped
4 oz parmesan cheese (grated, fresh , best you can afford)

Directions:

In a large skillet, melt butter with olive oil over medium heat. Add the onion and garlic and cook, stirring, until just tender (3-5 minutes).
Add flour and cook, stirring constantly, until a light golden brown (about 1 minute).
Slowly add milk and whisk until thick and smooth (may take 5-15 minutes to thickenk).
Add the soup base and mix in well.
Add red pepper and simmer until pepper is just tender - maybe another 5 minutes.
Add shrimp, crab, mushrooms, spinach, and Parmesan, and simmer just until everything is warmed through and tender. Don't overcook, or you'll get tough, chewy shrimp.
Season with salt and pepper to taste, or hot sauce if that sounds good to you.
Serve over pasta, rice, couscous, biscuits - whatever you like.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	455.93 Kcal (1909 kJ)
Calories from fat	192.85 Kcal
		% Daily Value*
Total Fat	21.43g	33%
Cholesterol	127.67mg	43%
Sodium	746.34mg	31%
Potassium	970.45mg	21%
Total Carbs	27.15g	9%
Sugars	10.16g	41%
Dietary Fiber	3.7g	15%
Protein	38.2g	76%
Vitamin C	26.3mg	44%
Vitamin A	1mg	35%
Iron	10.7mg	59%
Calcium	518.5mg	52%

Amount Per 100 g
Calories	106.51 Kcal (446 kJ)
Calories from fat	45.05 Kcal
		% Daily Value*
Total Fat	5.01g	33%
Cholesterol	29.83mg	43%
Sodium	174.36mg	31%
Potassium	226.72mg	21%
Total Carbs	6.34g	9%
Sugars	2.37g	41%
Dietary Fiber	0.86g	15%
Protein	8.92g	76%
Vitamin C	6.1mg	44%
Vitamin A	0.2mg	35%
Iron	2.5mg	59%
Calcium	121.1mg	52%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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