Scallop-and-vegetable Newburg
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Dairy | Low-cal, Low-fat, Main dish, Shellfish | 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 | T | Dry sherry |
| 1/2 | t | Salt |
| 1/8 | t | Pepper |
| Cooking spray | ||
| 3/4 | c | Fresh breadcrumbs |
| 3 | T | 3/4 ounce grated fresh |
| Parmesan cheese | ||
| 1 1/2 | T | Margarine, melted |
| 3 1/2 | c | Hot cooked rice |
INSTRUCTIONS
Steam carrots, covered, 2 minutes. Add zucchini, and steam, covered, 2 minutes or until vegetables are tender. Set vegetables aside. Pat scallops dry with paper towels, and set aside. 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. 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 #167 by Julie Bertholf <jewel1@ix.netcom.com> on Jun 30, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 338
Calories From Fat: 97
Total Fat: 11.1g
Cholesterol: 24.2mg
Sodium: 742mg
Potassium: 292.9mg
Carbohydrates: 41.7g
Fiber: 1.6g
Sugar: 5.5g
Protein: 16.3g