Flat Belly Creamy Seafood Casserole

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 348.9
  • Total Fat: 15.5 g
  • Cholesterol: 223.1 mg
  • Sodium: 994.2 mg
  • Total Carbs: 20.5 g
  • Dietary Fiber: 6.0 g
  • Protein: 35.0 g

View full nutritional breakdown of Flat Belly Creamy Seafood Casserole calories by ingredient


I replaced the bread crumbs called for in the original with TVP. I replaced the bread crumbs called for in the original with TVP.
Number of Servings: 4


    Swanson Chicken Broth 99% Fat Free, 0.75 cup
    Carrots, raw, 3 medium sliced diagonally
    Asparagus, 1 small bunch
    Milk, 1%, 1 cup
    Salt, 0.25 tsp
    Pepper, black, 0.25 tsp
    Cornstarch, 1 tablespoon disoved in 2 tablespoons cold water.
    *Cooked Shrimp, Tail Off, Frozen (90-110 per pound), 16 oz
    3 Scallions, thinly sliced
    2 tablespoons fresh dill

    Pistachios, 0.5 cup finely chopped but not ground
    Bob's Red Mill TVP, 0.25 cup
    Olive Oil, 2 tbsp


1. Preheat oven to 400. Spray a shallow 1 quart baking dish with olive oil spray.
2. Casserole: Bring he broth to a boil in a large skillet over medium heat. Add the carrots and asparagus, cover and cook, stirring often, for 3 minutes or until crisp-tender. Transfer to the baking dish with a slotted spoon.
3. add the milk, salt, pepper to the broth in the skillet and bring to a boil. Stir in the cornstarch mixture and add milk to mixture. Cook, stirring constantly until thickened.
4. reduce heat to medium, stir in the shrimp, scallions and dill
5. bring to a simmer and pour into the prepared baking dish.
6. Crust: mix the pistachios and TVP in a small bowl. Sprinkle evenly over casserole. Drizzle with the oil.
7. bake for 15-20 minutes or until the shrimp are opaque and the casserole is bubbly.

Number of Servings: 4

Recipe submitted by SparkPeople user CRASH0200.