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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



1. Steam carrots, covered, 2 minutes. Add zucchini, 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.
   
4. Place over medium heat, cook 5 minutes or until thick, stirring constantly.
   
5. Add scallops, cover and cook 5 minutes or until scallops are done, stirring occasionally.
   
6. Stir in carrots, zucchini, sherry, salt and pepper; cook 2 minutes, uncovered or until thoroughly heated.
   
7. Spoon mixture into a 2-quart shallow baking dish coated with cooking spray.
   
8. Combine bread crumbs, cheese and magrarine; stir well. Sprinkle over scallop mixture. Broil 2 minutes or until golden. Serve over rice.
   
9. Yields 7 servings (servings size 1 cup casserole and 1/2 cup rice).
   
10. 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