Frank's Recipes! Low Fat Seafood Stuffed Shells

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Low Fat Seafood Stuffed Shells

30 jumbo pasta shells
1 tablespoon olive oil
1 small onion, chopped
2 garlic cloves, minced
1 bottle (8 oz) clam juice
1 can (28 oz) whole tomatoes in puree
2 tablespoon tomato paste
1 tsp sugar
1/4 tsp crushed red pepper
1/3 cup heavy or whipped cream
1 lb medium shrimp, shelled, deveined, and coarsely chopped
1 lb scrod fillet, coarsely chopped
1 pkg (10 oz) frozen peas

BREAD CRUMB TOPPING:
1 tablespoon olive oil
1 garlic clove, crushed with side of chef's knife
2 slices firm white bread, torn into 1/4 inch pieces

Prepare pasta shells in boiling salted water as label directs. Drain shells and rinse in cold running water to stop cooking; drin again. Arrange shells in single layer on waxed paper and set aside.

Meanwhile, in 4 quart saucepan, heat olive oil over medium heat until hot. Add onion and cook until tender, about 5 minutes. Add garlic and cook 1 minute longer, stirring frequently. Add clam juice and cook 7 minutes over high heat until reduced to 1/2 cup. Stir in tomatoes with their puree, breaking up tomatoes with side of spoon. Add tomato paste, sugar, and crushed red pepper; heat to boiling. Reduce heat to low; partially cover and simmer about 20 minutes, stirring occasionally. Stir in cream and cook 2 minutes longer; remove saucepan from heat.

Transfer 1 cup tomato sauce to 3 quart saucepan. Add shrimp and scrod, and cook over medium high heat until seafood just turns opaque throughout, about 5 minutes, gently stirring occasionally. Remove saucepan from heat; stir equal amounts of frozen peas into both saucepans.

Preheat oven to 400oF. Fill each pasta shell with 2 heaping tablespoons seafood mixture and place in 13 x 9 inch glass baking dish. Pour tomato sauce over stuffed shells.

Prepare Bread Crumb Topping: In nonstick 10 inch skillet, heat olive oil and garlic over medium heat. Add bread and cook until golden, about 5 minutes, stirring often. Discard garlic.

Spoon bread crumbs over stuffed shells. Bake 20 minutes or until hot and bubbly.

Makes 10 main dish servings.

PER SERVING: about 325 cal, 23 g pro, 38 g carb, 9 g total fat (3 g sat), 5 g fibre, 87 mg chol, 450 mg sodium