Seafood and Artichoke Casserole Recipe

Ingredients

1 ((10-ounce) package frozen artichoke hearts

vegetable cooking spray

1/2 pound sliced fresh mushrooms

2 pounds medium shrimp, peeled and deveined

1/4 cup plus 1 tablespoon all-purpose flour

2/3 cup 2% lowfat milk

1 (8-ounce) can unsalted cream-style corn

1 (2-oucne) jar diced pimento, drained

2 teaspoons paprika

2 teaspoons Worcestershire sauce

1/2 teaspoon salt

2/3 cup nonfat sour cream

1/2 cup freshly grated Parmesan cheese

Method

Cook artichoke according to package directions without salt; drain well,  and pat dry with paper towels. Cut in half.

Coat a nonstick skillet with cooking spray; add mushrooms, and saute over medium-high heat until mushrooms are tender and liquid is evaporated. Remove from skillet, and set aside. Add shrimp to skillet and suate 3 to 4 minutes or until shrimp just turn opaque. Remover from heat, and set aside.

Preheat oven to 350^o. Combine flour and milk in a medium bowl, stirring until smooth with a wire whisk. Stir in corn, pimento, paprika, Worcestershire sauce, and salt; add to skillet. Bring to a boil, stirring constantly. Remove from heat, and stir in a artichoke hearts, shrimp, and mushrooms. Pour into a shallow 2-quart casserole coated with cooking spray; sprinkle with Parmesan. Bake, uncovered, 20 to 25 minutes or until bubbly and lightly browned. Serve with rice, if desired.

Per serving : 315 calories, 41 g protein, 6 g fat(3 g saturated), 110 mg Sodium, 25 g carbohydrates, 110 mg cholesterol

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