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Baked Scallops Recipe
|Vegetable cooking spray||1|
|Reduced calorie margarine||2 Tablespoon (Divided)|
|Fresh bay scallops||1 Pound|
|Sliced fresh mushrooms||1⁄2 Cup (8 tbs)|
|Diced sweet red pepper||1⁄2 Cup (8 tbs)|
|Green onions||2 , sliced|
|All purpose flour||5 Teaspoon (1 Tablespoon Plus 2 Teaspoons)|
|Skim milk||1 1⁄4 Cup (20 tbs)|
|Minced fresh parsley||1 Tablespoon|
|Ground mace||1⁄4 Teaspoon|
|Ground white pepper||1⁄8 Teaspoon|
|Chablis/Dry white wine||3 Tablespoon|
|40% low fat cheddar cheese||2 Ounce, shredded (1/2 Cup)|
Serving size: Complete recipe
Calories 996 Calories from Fat 217
% Daily Value*
Total Fat 24 g37.5%
Saturated Fat 3.3 g16.3%
Trans Fat 0 g
Cholesterol 246.2 mg
Sodium 2154 mg89.7%
Total Carbohydrates 43 g14.4%
Dietary Fiber 4.1 g16.4%
Sugars 19.1 g
Protein 140 g280.3%
Vitamin A 125.6% Vitamin C 216%
Calcium 93.9% Iron 95.1%
*Based on a 2000 Calorie diet
Add 1 teaspoon margarine, and place over medium-high heat until hot.
Add scallops, mushrooms, red pepper, and green onions saute for 4 to 5 minutes.
Remove scallops and vegtables etables from skillet, and set aside.
Discard re- maining liquid in skillet.
Wipe skillet dry with a paper rowel.
Melt remaining 1 tablespoon plus 2 teaspoons margarine in skillet over medium low heat; add flour, stirring until smooth.
Cook for 1 minute, stirring constantly.
Gradually add milk; cook over medium heat, stirring constantly, until mixture is thickened and bubbly.
Stir in scallop-vegetable mixture, parsley, salt, mace, and white pepper.
Remove from heat.
Stir in wine.
Pour mixture into a 1 1/2-quarr casserole that has been coated with cooking spray.
Bake, un- covered, at 350° for 20 minutes.
Sprinkle with cheese.
Bakefor an additional 3 to 5 minutes or until cheese melts.
Sprinkle with paprika.