Seafood Newburg

Yield: 5 servings

Exchanges per serving:
3 Lean Meat
2 Starch
2 Vegetable

Per serving:
Calories 372
Carbohydrate 40.6g
Protein 31.7g
Fat 8.5g
Cholesterol 145mg
Fiber 2.4g
Sodium 607mg


Vegetable cooking spray
2/3 cup sliced fresh mushrooms
½ cup chopped onion
¼ cup plus 2 tablespoons all-purpose flour
1 teaspoon vegetable oil
3 cups skim milk
1 egg yolk, lightly beaten
3 ounces Neufchatel cheese, cubed
¼ cup dry sherry
1 tablespoon lemon juice
¼ teaspoon salt
¼ teaspoon pepper
1/8 teaspoon dry mustard
1/8 teaspoon paprika
Dash of ground red pepper
1 cup coarsely chopped lobster
½ pound fresh lump crabmeat, drained
2 ½ cups cooked long-grain brown rice (cooked without salt or fat)


1. Coat a large nonstick skillet with cooking spray. Place over medium-high heat until hot. Add mushrooms and onion; sauté until tender. Remove from skillet, and set aside.

2. Add flour and oil to skillet; cook 1 minute, stirring constantly with a wire whisk. (Mixture with be dry and crumbly).

3. Combine milk and egg yolk; stir well. Gradually add milk mixture to flour mixture, stirring well. Cook over medium heat, stirring constantly, 15 minutes or until thickened. Add cheese; stir until cheese melts and mixture is smooth.

4. Stir in mushroom mixture, sherry, and next 6 ingredients. Reduce heat; simmer 3 minutes, stirring constantly. Add lobster and crabmeat; simmer 8 minutes or until lobster is done, stirring often. Spoon ½ cup rice onto each plate; top with lobster mixture.


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