1 cooking spray
1/2 cup fresh chopped onion
2 medium garlic cloves , minced
1 lb raw medium shrimp , peeled
1/4 cup white all purpose flour
3/4 cup low fat unsalted chicken broth
5 oz evaporated skim milk
1 tsp dried dill weed
14 oz Artichokes, hearts, quartered, marinated, canned , drained
1 lb cooked crab , lump crabmeat, picked for shells
1 cup Cheese, cheddar, sharp, reduced fat, finely shredded
In a skillet coated with nonstick cooking spray, sauté the onion, garlic, and shrimp until shrimp is pink, about 5 minutes.
Stir in the flour and gradually add the chicken broth, stirring until smooth. Bring to a boil.
As the sauce thickens, add the milk, stirring until mixed.
Add the dill weed.
Gently fold in the artichoke hearts, crabmeat, and cheese, heating until the cheese is melted and thoroughly heated.
Serve in individual dishes or a in casserole dish.
- Makes 6 servings
- Amount Per Serving
- Calories 322.5
- Total Carbs 12.7g
- Dietary Fiber 2.8g
- Sugars 1.4g
- Total Fat 11.6g
- Saturated Fat 2.7g
- Unsaturated Fat 8.9g
- Potassium 0mg
- Protein 42.2g
- Sodium 795.8mg
- Dietary Exchanges
- 1 Fat
- 1 Meat
- 1 1/4 Vegetable
- 5 Very Lean Meat