Seafood Linguini Mornay Recipe
Servings: 10
Ingredients
- 2 tbsp. butter, divided
- 1 c. broccoli florets
- 1/2 c. each sliced mushrooms and diced onion
- 2 tbsp. all purpose flour
- 2 c. skim lowfat milk
- 2 ounce. Swiss cheese (4 ounce. if light cheese) shredded
- 2 ounce. grated Parmesan cheese (4 ounce. if light cheese)
- 4 ounce. cooked fresh or possibly thawed and liquid removed frzn crabmeat
- 4 ounce. cooked shelled and deveined shrimp
- 2 c. cooked linguini
- 1/2 teaspoon salt (optional)
- Dash white pepper, or possibly to taste
Directions
- In 10 inch nonstick skillet heat 1 Tbsp. butter till bubbly and warm; add in broccoli, mushrooms, and onion and cook stirring quickly and frequently till vegetables are tender, crisp. Remove vegetables from skillet with a slotted spoon; set aside. In the same skillet heat remaining Tbsp. butter till bubbly and warm. sprinkle butter with flour and stir quickly to combine; cook, stirring constantly for 1 minute. Gradually stir in the lowfat milk and cook, stirring constantly over medium heat till smooth and thickened. Add in cheese and cook, stirring frequently, till melted. Return sauteed vegetables to skillet; add in crab meat, shrimp and cooked linguini and toss to combine. Reduce heat to low and cook till thoroughly heated. Sprinkle with salt, if you like, and pepper. Serves 4.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 137g | |
| Recipe makes 10 servings | |
| Calories 281 | |
| Calories from Fat 57 | 20% |
| Total Fat 6.5g | 8% |
| Saturated Fat 3.65g | 15% |
| Trans Fat 0.0g | |
| Cholesterol 35mg | 12% |
| Sodium 273mg | 11% |
| Potassium 253mg | 7% |
| Total Carbs 40.57g | 11% |
| Dietary Fiber 1.8g | 6% |
| Sugars 4.26g | 3% |
| Protein 14.34g | 23% |
