Side Pannel
Scallop-And-Vegetable Newburg
Scallop-And-Vegetable Newburg
- Recipe Submitted by ADMIN on 09/26/2007
Category: Low Calorie, Main Dish, Shellfish, Low Fat
Ingredients List
- 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
Directions
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
19, 98
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
19, 98
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