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Seafood A La Parisian

main dish, low fat, seafood

2 tablespoons reduced-calorie margarine
2 tablespoons all-purpose flour
1/8 teaspoon freshly-ground white pepper
1 cup skim milk
1 cup low-fat (1%) milk
1/4 cup fat-free egg substitute
2 teaspoons lemon juice or sherry extract
2 cups cooked seafood flaked in large piec
(such as crab, lobster or firm whit
8 slices whole wheat bread; toasted
=== GARNISH ===
Parsley sprigs
Pimiento; cut into strips

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. Comments: The look and taste are rich, but the content is lean. Be sure to select a light margarine; it has less saturated fat than butter. 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" S(Formatted for MC5): "12-29-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 132 Calories (kcal); 4g Total Fat; (23% calories from fat); 5g Protein; 21g Carbohydrate; 1mg Cholesterol; 264mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : Weight Watcher points calculated at 2 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 6 servings

Preparation Time: 0:00

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