Recipe Calories

September 27, 2010

Shrimp & Crab Au Gratin for 396 calories

Filed under: Uncategorized,Under 450 — My Recipe Calories @ 12:07 am

Shrimp & Crab Au Gratin 396 calories per serving
4 servings    
  Calories per Total
Ingredients serving Calories
1/2 c light whipped butter 1 Tbs = 50 400
1/2 c flour 1 c = 400 200
1/2 c almond breeze milk 1 c = 40 20
1/2 c fat-free chicken broth 1 c = 10 5
14 oz. bag frozen raw shrimp (peeled, deveined) 4 oz. = 100 350
1 lb imitation crabmeat 3 oz. = 80 400
3 oz. shredded reduced fat cheddar cheese 1 oz. = 70 210
     
  Total calories = 1585
  1/4 = 396.25

 

1) Pre-heat the oven to 350 degrees.

2) In a medium sized pot, melt the butter on low heat.  Slowly mix in the flour, and cook for 2 minutes.  (Congratulations, you just made a roux!  Yay!) 

3) Slowly add the milk and let the mixture thicken.  Then add the chicken broth and let it thicken again.

4) Take the sauce off the heat, and mix the seafood into the sauce.  Spray an 8” square pan with olive oil spray.  Pour the seafood mixture into the pan.  Top with the shredded cheddar. 

5) Bake for 25 – 30 minutes.  Enjoy!

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