| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Dairy, Vegetables | Swiss | Tried, Scallops | 4 | Servings |
INGREDIENTS
| 1 | pk | Frozen chopped spinach; (10 oz.) thawed |
| 2 | ts | Reduced-calorie margarine |
| 2 | ts | All-purpose flour |
| 1 | ds | Ground nutmeg |
| 1 | ds | Ground red pepper |
| 3/4 | c | 1% low-fat milk |
| 1/4 | c | Shredded Swiss cheese |
| Vegetable cooking spray | ||
| 1 | lb | Sea scallops |
| 2 | tb | Grated Parmesan cheese |
| 1 | tb | Dry bread crumbs |
INSTRUCTIONS
Place chopped spinach on paper towels, squeeze until spinach is barely moist. Set aside. Melt margarine in a small saucepan over medium low heat. Add flour, nutmeg, and red pepper; cook 1 minute, stirring constantly with a wire whisk. Gradually add milk, stirring with wire whisk until smooth. Reduce heat to low, and cook 5 minutes or until slightly thickened, stirring constantly. Remove from heat, and add Swiss cheese, stirring until melted. Coat a medium-sized nonstick skillet with cooking spray; place over medium-high heat until hot. Add spinach and scallops; cook 6 minutes or until scallops are done; stirring frequently. Drain. Spoon 1/2 cup scallop mixture into each of 4 ramekins coated with cooking spray. Combine Parmesan cheese and breadcrumbs; sprinkle evenly over each serving. Place ramekins on a baking sheet. Broil 5 1/2 inches from heat for 1 minute or until lightly browned. Per serving: 189 Calories; 5g Fat (25% calories from fat); 26g Protein; 9g Carbohydrate; 48mg Cholesterol; 350mg Sodium Recipe by: Cooking Light Magazine - March/April 1993 Posted to EAT-L Digest by Betsy Burtis <ebburtis@IX.NETCOM.COM> on Jan 7, 1998
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