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Seafood Casserole



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PEGSTOLZ
SparkPoints: (10,687)
Fitness Minutes: (17,105)
Posts: 208
12/19/12 6:46 P

Sea legs flake style crabmeat, 1 package
Reduced fat Swiss cheese, 1 cup, grated
1 small box frozen spinach
Lemon juice, 1 T.
3 T. Butter or substitute
2 T. Flour
1/2 tsp salt
dash cayenne pepper or hot pepper sauce
1 1/2 cups milk - low fat or skim
1/2 cup fat free light cream
Plain dry bread crumbs, 1/4 cup
Paprika
Cook spinach in microwave dish until thawed, in a little water; drain well.
In saucepan, melt butter; remove from heat. Blend in flour, salt, cayenne. Gradually stir in milk and cream. Boil 1 minute, stirring.
Add cheese and melt. Add lemon and crab.
Pour over spinach in a baking dish. Sprinkle with crumbs and paprika.
Bake 15 - 20 minutes.
Serve on lightly buttered (or not) whole wheat toast.
This is good on a cold winter's night. Leftovers can be reheated in microwave.




SUNSHINE6442
Posts: 1,749
11/28/12 5:34 P

Shrimp Scampi
20 cooked Shrimp each...Sautee garlic cloves with chicken broth, put cooked shrimp in sauce and toss for a minute, add some parm, toss until shrimp are hot maybe another minute. Serve with Brussels spouts, green beans or asparagus.




YLLWROSE86
SparkPoints: (976)
Fitness Minutes: (727)
Posts: 203
11/22/12 1:48 P

most are very sinful and have outrageous calories. I have played around and have a ~200 cal dish! I usuallyh serve with fresh steamed greenbeans and a light salad for a complete delious meal for 300-350 cals! I posted the recipe...



 
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