Diabetic Cooking

Main Dishes

Scallop and Artichoke Heart Casserole

Advertisement

Ingredients

  • 1 package (9 ounces) frozen artichoke hearts, cooked and drained
  • 1 pound scallops
  • 1 teaspoon canola or vegetable oil
  • 1/4 cup chopped red bell pepper
  • 1/4 cup sliced green onions
  • 1/4 cup all-purpose flour
  • 2 cups low-fat (1%) milk
  • 1 teaspoon dried tarragon
  • 1/4 teaspoon salt
  • 1/4 teaspoon white pepper
  • 1 tablespoon chopped fresh parsley
  • Dash paprika

Directions

Preheat oven to 350°F.

Cut large artichoke hearts lengthwise into halves. Arrange artichoke hearts in even layer in 8-inch square baking dish.

Rinse scallops; pat dry with paper towel. If scallops are large, cut into halves. Arrange scallops evenly over artichokes.

Heat oil in medium saucepan over medium-low heat. Add bell pepper and green onions; cook and stir 5 minutes or until tender. Stir in flour. Gradually stir in milk until smooth. Add tarragon, salt, and white pepper; cook and stir over medium heat 10 minutes or until sauce boils and thickens. Pour sauce over scallops.

Bake, uncovered, 25 minutes or until bubbling and scallops are opaque. Sprinkle with parsley and paprika before serving.

Tip: White pepper is a mild version of the common black pepper. They both originate from the same berries, which are called peppercorns. White pepper helps to maintain consistent color in light foods.

Yield: 4 servings. Serving size: 1/4 of total recipe.

Nutrition Facts Per Serving:
Calories: 227, Carbohydrates: 23 g, Protein: 26 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 43 mg, Sodium: 438 mg, Fiber: 4 g

Exchanges per serving: 2 Vegetable, 2 1/2 Meat, 1/2 Milk.


Copyright Diabetic Cooking.