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Scallop and Artichoke Heart Casserole


Yield

Makes 4 servings

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

  1. Cut large artichoke hearts lengthwise into halves. Arrange artichoke hearts in even layer in 8-inch square baking dish.
  2. Rinse scallops; pat dry with paper towel. If scallops are large, cut into halves. Arrange scallops evenly over artichokes.
  3. 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.
  4. Pour sauce over scallops. Bake, uncovered, 25 minutes or until bubbling and scallops are opaque. Sprinkle with parsley and paprika before serving.

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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