Title: SCALLOP-AND-VEGETABLE NEWBURG
Categories: Entree Shellfish Lowfat Lowcal
Yield: 7 Servings
| 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 |
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