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Also found in Jo's Kitchen Cafe Favorites p. 7
Ann in San Diego
Seafood Pasta Chowder
A wonderful way to enjoy seafood.
Serves 4 ( 1 1/2 cups)
3/4 cup sliced fresh mushrooms
3 cups skim milk
3 tablespoons all-purpose flour
1/2 teaspoon seafood seasoning
1/4 cup slice green onions
2 cups cooked shell macaroni, rinsed and drained
2 tablespoons chopped fresh parsley
1 (4.5-ounce drained weight) can crabmeat, rinsed
In a large saucepan sprayed with butter-flavored cooking spray, sauté mushrooms for 3 minutes. In a covered jar, combine skim milk, flour and seafood seasoning. Shake well to blend. Stir milk mixture into mushrooms. Lower heat and simmer 10 to 12 minutes, stirring often. Add green onion, macaroni, parsley and crabmeat. Mix gently to combine. continue simmering for 5 minutes or until mixture is heated through, stirring occasionally.
HINT: 1 1/3 cups uncooked macaroni usually cooks to 2 cups.
Each serving equals:
HE: 1 Bread, 3/4 Skim Milk, 2/3 Protein, 1/2 Vegetable, 1/4 Slider, 5 Optional Calories
269 Calories, 5 gm Fat, 19 gm Protein, 37 gm Carbohydrate, 601 mg Sodium, 1 gm Fiber
DIABETIC: 1 Meat, 1 Starch, 1 Skim Milk
Best of Healthy Exchanges Food Newsletter Cookbook
Joanna M Lund
Edited by: SKYBOYSMOM at: 6/14/2008 (09:40)