Scallop-and-vegetable Newburg *jb Recipe

Scallop-and-vegetable Newburg *jb Recipe

Yield: 7 Servings
Recipe by luhu.jp

Ingredients:
1 cup: Diced carrot,
1 cup: Diced zucchini,
1 1/2 lbs: Bay scallops,
1/3 cup: All-purpose flour,
2 cup: 2% low-fat milk,
1 tbsp: Dry sherry,
1/2 tsp: Salt,
1/8 tsp: Pepper,
Cooking spray,
3/4 cup: Fresh breadcrumbs,
3 tbsp: , (3/4 ounce) grated fresh Parmesan cheese
1 1/2 tbsp: Margarine, melted
3 1/2 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


Source from luhu.jp