Shrimp, Crab, Pasta and Cheese Casserole

This is my updated version of macaroni and cheese. Every so often we want to serve this type of comfort food, but in a more sophisticated way. Use any variety of seafood or substitute chicken or firm tofu. 

1. Preheat the oven to broil. Spray a 13-by 9-inch baking dish with cooking oil.

2. Bring a large pot of water to a boil and cook the pasta according to package directions until firm to the bite, about 10 minutes. Drain and set aside.

3. Combine the stock, milk, flour and mustard in a small pot. Whisk until the flour is completely incorporated and the mixture is smooth. Place over low heat and simmer, stirring constantly, until slightly thickened, about 3 minutes. Add the cheddar and Parmesan cheese, peas and pepper. Add the shrimp and cook until pink, about 2 minutes. Add the crabmeat and dill or parsley and mix well. Combine the pasta and sauce, mixing well. Pour into the prepared baking dish.

4. Mix the breadcrumbs, oil, water and the 1 Tbsp dill. Crumble over the casserole. Place under the broiler for 2 minutes. Serve immediately.

8 oz medium-sized shell pasta
3/4 cup chicken or fish stock
1 cup 2 percent evaporated milk
2 Tbsp all-purpose flour
1/2 tsp Dijon mustard
2/3 cup shredded light aged cheddar cheese
3 Tbsp grated Parmesan cheese
1 cup frozen green peas or edamame
4 oz crabmeat or surimi (imitation crabmeat), diced
1/4 cup chopped fresh dill or parsley
1/4 cup seasoned breadcrumbs
1 tsp vegetable oil
2 tsp water
1 Tbsp chopped fresh dill or parsley
12 oz raw shrimp, peeled and chopped

Nutritional Analysis per Serving:

Calories 256
Protein 19 g
Fat 5.8 g
Saturated Fat 2.7 g
Carbohydrates 31 g
Cholesterol 6 mg
Sodium 25 mg
Fiber 1.5 g

Prep Time: 15 minutes
Cook Time: 16 minutes

Make Ahead: Prepare casserole early in the day and refrigerate. Reheat in a 350ºF oven for 20 minutes, or until hot throughout.

Serves 8