| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood, Dairy |
|
Main dish, Shellfish, Low-fat, Low-cal |
7 |
Servings |
INGREDIENTS
| 1 |
c |
Diced carrot |
| 1 |
c |
Diced zucchini |
| 1 1/2 |
lb |
Bay scallops |
| 1/3 |
c |
All-purpose flour |
| 2 |
c |
2% low-fat milk |
| 1 |
tb |
Dry sherry |
| 1/2 |
ts |
Salt |
| 1/8 |
ts |
Pepper |
|
|
Cooking spray |
| 3/4 |
c |
Fresh breadcrumbs |
| 3 |
tb |
(3/4 ounce) grated fresh |
|
|
Parmesan cheese |
| 1 1/2 |
tb |
Margarine, melted |
| 3 1/2 |
c |
Hot cooked rice |
INSTRUCTIONS
1. Steam carrots, covered, 2 minutes. Add zucchini, and steam, covered, 2
minutes or until vegetables are tender. Set vegetables aside. 2. Pat
scallops dry with paper towels, and set aside. 3. Place flour in a large
saucepan. Gradually add milk, stirring with a whisk until blended. Place
over medium heat; cook 5 minutes or until thick, stirring constantly. Add
scallops; cover and cook 5 minutes or until scallops are done, stirring
occasionally. Stir in carrot, zucchini,= sherry, salt, and pepper; cook 2
minutes, uncovered, or until thoroughly heated. 4. Spoon mixture into a
2-quart shallow baking dish coated with cooking spray. Combine breadcrumbs,
cheese, and margarine; stir well. Sprinkle= over scallop mixture. Broil 2
minutes or until golden. Serve over rice. CALORIES 308 (16% from fat); FAT
5.6g (sat 1.9g, mono 1.8g, poly 1.2g); PROTEIN 23g; CARB 39.7g; FIBER 1.4g;
CHOL 39mg; IRON 1.8mg; SODIUM 458mg; CALC 161mg Reprinted From Cooking
Light website
Posted to MM-Recipes Digest V4 #1 by "John Weber" <hdbrer@ibm.net> on Dec
19, 98
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