Scallop And Vegetable Newburg
Source of Recipe
Internet
List of Ingredients
- 1 cup carrot diced
- 1 cup zucchini diced
- 1 1/2 pounds bay scallops
- 1/3 cup all-purpose flour
- 2 cups 2% low fat milk
- 1 tablespoon dry sherry
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
- cooking spray
- 3/4 cup dry bread crumbs
- 3 tablespoons freshly grated parmesan cheese
- 1 1/2 tablespoons margarine melted
- 3 1/2 cups cooked rice
Instructions
- Steam carrots, covered, 2 minutes. Add zucchini, 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 carrots, 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 bread crumbs, cheese and magrarine; stir well. Sprinkle over scallop mixture. Broil 2 minutes or until golden. Serve over rice.
- Yields 7 servings (servings size 1 cup casserole and 1/2 cup rice).
- Calories: 308
Protein: 23 g
Fat: 6 g
Carbohydrate: 40 g
Fiber: 1 g
Cholesterol: 39 mg
Iron: 2 mg
Sodium: 458 mg
Calcium: 161 mg
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