Seafood A La Parisian

Recipe Ingredients

2 tablespoons	30ml	Reduced-calorie margarine
2 tablespoons	30ml	All-purpose flour
1/8 teaspoon	0.6ml	Freshly-ground white pepper
1 cup	237ml	Skim milk
1 cup	237ml	Low-fat (1%) milk
1/4 cup	49g / 1.7oz	Fat-free egg substitute
2 teaspoons	10ml	Lemon juice or sherry extract
2 cups	474ml	Cooked seafood flaked in large pieces
		(such as crab, lobster or firm whitefish)
8		Whole wheat bread - toasted
		Garnish
		Parsley sprigs
		Pimiento - cut into strips

Recipe Instructions

In a heavy 1-quart saucepan over low heat, melt the margarine. Blend in the flour and pepper. Cook over low heat, stirring until the mixture is smooth and bubbly. Remove from the heat and gradually stir in the milk.

Over medium heat, bring the white sauce to a boil, stirring constantly. Simmer for 1 minute, stirring constantly. Stir the egg substitute into the white sauce. Heat for 1 to 2 minutes.

Stir in the lemon juice or sherry extract and the seafood; heat for 2 minutes. Serve hot over the toast points and garnish with the parsley and pimiento.

This recipe yields 6 servings.

Variations: Replace the whole wheat bread with rice or toasted English muffins. Garnish with sweet red or yellow pepper rings.

Nutritional Information Per Serving: Calories: 115; Fat: 3 grams (24% of calories); Cholesterol: 42 milligrams; Sodium: 580 milligrams; Fiber (grams) 4.0.

Source:
Prevention's Recipe Archive at http://www.prevention.com/cooking

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