for Dinner
4 servings
401 calories
Time to prepare: 20 minutes
Difficulty: Average
Ingredients |
1 cup reduced-fat chicken broth
6 scallions, thinly sliced
1 Tbs. snipped fresh or 1 tsp. dried
1 clove garlic, minced
dash of black pepper
1 cup evaporated skim milk
3 Tbs. unbleached flour
8 oz. shrimp, peeled, deveined and cooked
4 oz. cooked crab or lobster meat
1 cup snow peas
8 oz. fettuccine, cooked
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Directions |
Coat a 2-quart saucepan with no-stick spray. Add the broth, scallions, basil, garlic, and pper. Bring to a boil.
In a medium bowl, whisk the milk and flour. Stir the milk mixture into the broth mixture. Cook, stirring, over medium heat until the mixture thickens and begins to simmer. Cook, stirring, for 1 minute.
Stir in the shrimp, crab or lobster, and peas. Cook, stirring, until the seafood is heated through and the peas are crisp-tender, approximately 3 minutes. Serve the seafood sauce over the hot fettuccine.
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Nutritional info |
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3 g fat (7% of calories), 109 mg cholesterol, 230 mg. sodium, 1.3 g dietary fiber.
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