Diabetic Dish of the Week – Scallop and Artichoke Heart Casserole

April 6, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Side Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Scallop and Artichoke Heart Casserole. To make this week’s recipe you’ll be needing Frozen Artichoke Hearts, Scallops, Canola Oil, Red Bell Peppers, Green Onions, All Purpose Flour, 1% Milk, Dried Tarragon, Salt, White Pepper, Parsley and Paprika. The Dish is 227 calories and 19 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Scallop and Artichoke Heart Casserole
Scallops are a good source of protein, vitamin B12, magnesium, and potassium — and best of all, they lend their delicious taste to this casserole!

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 onions
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

Directions
Yield: 4 servings
Serving size: 1/4 of total recipe

1 – Preheat oven to 350°F.

2 – Cut large artichoke hearts lengthwise into halves. Arrange artichoke hearts in even layer in 8-inch square baking dish.

3 – Rinse scallops; pat dry with paper towel. If scallops are large, cut into halves. Arrange scallops evenly over artichokes.

4 – 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.

5 – Bake, uncovered, 25 minutes or until bubbling and scallops are opaque. Sprinkle with parsley and paprika before serving.

Tip: White pepper is a mild version of the common black pepper. They both originate from the same berries, which are called peppercorns. White pepper helps to maintain consistent color in light foods.

Nutrition Information:
Calories: 227 calories, Carbohydrates: 23 g, Protein: 26 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 43 mg, Sodium: 438 mg, Fiber: 4 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/scallop-artichoke-heart-casserole/

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