Scallop-and-vegetable newburg *jb

7 Servings

Ingredients

Quantity Ingredient
1 cup Diced carrot
1 cup Diced zucchini
1½ pounds Bay scallops
⅓ cup All-purpose flour
2 cups 2% low-fat milk
1 tablespoon Dry sherry
½ teaspoon Salt
⅛ teaspoon Pepper
Cooking spray
¾ cup Fresh breadcrumbs
3 tablespoons (3/4 ounce) grated fresh Parmesan cheese
1½ tablespoon Margarine, melted
3½ cup 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

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