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Ингредиенты
- 1 pound shrimp, shelled and deveined
- 9 ounce. pkg. frzn artichoke hearts
- 1/4 c. butter
- 1/2 pound sliced fresh mushrooms
- 2 tbsp. finely minced onion
- 1/4 c. flour
- 1/2 teaspoon pepper
- 1 tbsp. snipped fresh dill (optional)
- 3/ c. lowfat milk
- 8 ounce. grated sharp cheddar cheese
- 2/3 c. dry white wine
- 2 (7 1/2 ounce.) cans king crab meat
- 2 tbsp. seasoned Corn Flake crumbs
- 1/2 tbsp. butter
Инструкции
- Cook shrimp in salted boiling water to cover for 3 min. Drain. Cook artichoke hearts as label directs. Drain. Preheat oven to 375 degrees. Saute/fry mushrooms for 5 min in 2 Tbsp. warm butter in a skillet. In a sauce pan saute/fry onion 5 min in 2 Tbsp. butter. Stir in flour, pepper, dill - then stir in lowfat milk. Bring to boiling, stirring; remove from heat. Add in 1/2 of the cheese. Stir till it is melted. Stir in the wine. Drain crabmeat; remove cartilage; flake. In 2 qt casserole combine sauce, crabmeat, shrimp, artichokes, mushrooms and remainder of cheese. Mix lightly. Sprinkle with Corn Flakes; dot with butter. Bake 30 min till bubbly. Makes 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 266g | |
| Recipe makes 8 servings | |
| Calories 332 | |
| Calories from Fat 159 | 48% |
| Total Fat 18.11g | 23% |
| Saturated Fat 10.91g | 44% |
| Trans Fat 0.0g | |
| Cholesterol 152mg | 51% |
| Sodium 413mg | 17% |
| Potassium 484mg | 14% |
| Total Carbs 12.07g | 3% |
| Dietary Fiber 1.6g | 5% |
| Sugars 5.78g | 4% |
| Protein 26.64g | 43% |
