Healthy Vegetable Recipes
Scallop-And-Vegetable Newburg Recipe
This Scallop-And-Vegetable Newburg Recipe is one of many in
our collection of Low Fat Recipes. these are culled from various
sources, some my own. whilst some are low carb recipes, there are also
some low fat recipes, whilst and diabetic recipes. The one thing they
all have in common with this Scallop-And-Vegetable Newburg Recipe, is that they can
all be seen as diet recipes in one form or another.
Other sites of interest:
Looksmart:
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Scallop-And-Vegetable Newburg Recipe
Ingredients:
1 cup diced carrot
1 cup diced zucchini
1 1/2 lb 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
1 cooking spray
3/4 cup fresh breadcrumbs
3 tbsp (3/4 ounce) grated fresh
1 parmesan cheese
1 1/2 tbsp margarine, melted
3 1/2 cup hot cooked rice
Instructions:
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
Servings: 7
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Discretion is the salt, and fancy the sugar of life; the one preserves, the other sweetens it.
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