| 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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