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Scallop and Artichoke Heart Casserole
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Please copy/paste the following text to properly cite this HowStuffWorks article:
the Editors of Publications International, Ltd.. "Scallop and Artichoke Heart Casserole" 05 December 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/scallop-and-artichoke-heart-casserole-recipe.htm> 27 May 2012.
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YIELD Makes 4 servings
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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 onion tops |
| 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 | |
PREPARATION:
- 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.
- Preheat oven to 350°F. 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.
This recipe appears in:
Shellfish
NUTRITIONAL INFORMATION:
| Serving Size: | 1/4 of total recipe |
| Fiber | 4 g |
| Carbohydrate | 23 g |
| Cholesterol | 43 mg |
| Saturated Fat | 1 g |
| Total Fat | 4 g |
| Calories from Fat | 14 % |
| Calories | 227 |
| Protein | 26 g |
| Sodium | 438 mg |
DIETARY EXCHANGE:
| Meat | 2-1/2 |
| Vegetable | 2 |
| Milk | 1/2 |
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