Recipe: Scallop-And-Vegetable Newburg

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Categories: Main dish, Shellfish, Low-fat, Low-cal

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

Steam carrots, covered, 2 minutes. Add zucchini, and 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 carrot, 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 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

Posted to MM-Recipes Digest V4 #167 by Julie Bertholf <jewel1@ix.netcom.com> on Jun 30, 1997

Never give the devil a ride -- he will always want to drive.

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