QUICK SEAFOOD VOL-AU-VENT

MAKES 6 SERVINGS

¼ cup salted butter

1 small onion, chopped

¼ cup all-purpose flour

3 cups 1% milk salt and pepper

250 g frozen shrimp, thawed and drained 250 g frozen scallops, thawed and drained ¾ cup frozen peas

2 tbsp chopped fresh dill (approx)

1 tbsp lemon juice

6 frozen puff pastry shells, thawed In saucepan, melt butter over medium heat; cook onion, stirring often, for 3 minutes. Add flour; cook for 1 minute, stirring constantly. Gradually whisk in milk; bring to boil, whisking constantly. Reduce heat; simmer, whisking often, until thickened slightly, 5 to 7 minutes. Season with salt and pepper.

Preheat oven to 325°F. Stir shrimp, scallops and peas into sauce; cook over low heat, stirring occasionally, until shrimp and scallops are cooked through, 3 to 5 minutes. Stir in dill and lemon juice.

Meanwhile, bake pastry shells on baking sheet until golden brown, about 5 minutes. Fill pastry shells with seafood mixture. Garnish with dill and pepper.

PER SERVING about 410 cal, 21 g pro, 22 g total fat (13 g sat. fat), 32 g carb (7 g dietary fibre, 1 g sugar), 120 mg chol, 650 mg sodium, 2 mg iron.