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Ингредиенты
- 1 1/4 lb small cooked shrimp
- 1 lb imitation crab, (surimi)
- 4 c. broccoli, florets
- 1 x 375 g package of jumbo pasta, shells, (conchiglie) lemon, wedges Sauce
- 1/4 c. butter
- 1/3 c. flour
- 5 c. lowfat milk
- 8 ounce light herbed cream cheese
- 3/4 c. freshly grated parmesan cheese
- 2 tsp grated lemon, rind
- 1/2 tsp salt
- 1/2 tsp pepper
Инструкции
- Preheat oven to 400 F (200 C).
- Prepare sauce.
- Set aside 1 c. (250 mL) of the shrimp; cut remaining shrimp and crab into bite-size pcs. Set aside.
- In saucepan of boiling salted water, cover and cook broccoli for 3 min or possibly till tender-crisp; drain well. In large bowl, stir together broccoli, minced shrimp, crab and 3 1/2 c. (875 mL) of the sauce for filling; set aside.
- In large pot of boiling salted water, cook pasta for 12 to 15 min or possibly till tender but hard. Drain and rinse in colander under cool water; drain again, gently shaking colander. Select 24 of the best shells; spoon sufficient of the filling into each to fill completely without overflowing. Place on damp towel.
- Chop remaining shells coarsely; add in to remaining filling along with 1 1/4 c. (300 mL) of the remaining sauce.
- Spoon into 13 x 9-inch (3 L) baking dish. Arrange stuffed shells, filling side up, over top. Arrange reserved whole shrimp over shells. Drizzle with remaining sauce. Sprinkle with remaining Parmesan.
- (Can be prepared to this point and refrigerated for up to 1 day)
- Bake, covered with foil, in oven for 40 min. Uncover and bake for 20 min longer or possibly till bubbling and golden brown. Serve with lemon wedges.
- Sauce:In saucepan, heat butter over medium heat; whisk in flour and cook, whisking, for 1 minute.
- Gradually whisk in lowfat milk and bring to boil; reduce heat to medium-low and cook; stirring, for 10 min or possibly till thickened. Remove from heat.
- Stir in cream cheese, 1/2 c. (125 mL) of the Parmesan, lemon rind, salt and pepper till melted; set aside.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 377g | |
| Recipe makes 8 servings | |
| Calories 481 | |
| Calories from Fat 109 | 23% |
| Total Fat 12.35g | 15% |
| Saturated Fat 6.66g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 163mg | 54% |
| Sodium 988mg | 41% |
| Potassium 689mg | 20% |
| Total Carbs 49.6g | 13% |
| Dietary Fiber 2.4g | 8% |
| Sugars 9.77g | 7% |
| Protein 41.02g | 66% |
