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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


 

 

 


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