Shrimp and Crab Au Gratin - PCOS-Friendly Recipe

Dinner

This Shrimp and Crab Au Gratin is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

A cheesy casserole with fresh seafood that freezes well.

Ingredients

1/2 cup butter
1/2 cup all-purpose flour
1/2 cup whole milk
1/2 cup dry white wine
1 lemon, juiced
1/2 teaspoon black pepper
1/8 teaspoon cayenne pepper
1 lb small or medium shrimp, peeled and deveined
1 lb claw crabmeat, picked through for shell
1 1/2 cup sharp cheddar cheese, grated

Instructions

Melt the butter in a heavy-bottomed saucepan over very low heat. When the butter is completely melted, stir in the flour with a wooden spoon. Cook for about 1 minute over low heat, stirring constantly. Slowly add the milk. Using a whisk, stir briskly until you have a smooth sauce, about 2 minutes. Add the wine, lemon juice, salt, black pepper, and cayenne and whisk again. Switch to the wooden spoon and keep stirring the white sauce until it is completely smooth and thickened, about the consistency of mayonnaise. Remove from the heat.
Bring 2 cups water and 1/2 teaspoon salt to a boil in a medium saucepan and add the shrimp. When the water returns to a boil, cook the shrimp for 1 minute. Drain immediately. Roughly chop the shrimp and put in a large mixing bowl. Add the crabmeat and, with your hands, toss gently to mix.
Pour the sauce over the seafood. With a large spoon, gently combine, taking care not to break apart the crabmeat.
Spray an 8-inch square disposable aluminum foil pan with vegetable oil cooking spray (there will be a little left over for a tasty lunch for the cook) or use an 11-by-7-inch casserole dish. Pour the mixture into the pan. Place the grated cheese on top, completely covering the seafood mixture.
If freezing: Wrap the uncooked casserole securely with plastic wrap, the with aluminum foil. Place the pan into a plastic freezer bag and seal. Freeze.
When ready to bake: Completely thaw in refrigerator. When ready to bake, remove the foil and plastic wrap. Bake at 350 ° for about 25 to 30 minutes, until bubbly.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon.

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Frequently Asked Questions

Is Shrimp and Crab Au Gratin good for PCOS?

Yes, this Shrimp and Crab Au Gratin recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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