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Calorie Trimmed Coquilles Saint Jacques Recipe
|Scallops||1 Pound (Fresh Or Frozen)|
|Sliced fresh mushrooms||1 Cup (16 tbs)|
|Dry white wine||1⁄2 Cup (8 tbs)|
|Thinly sliced green onion||3 Tablespoon|
|Lemon juice||2 Teaspoon|
|Garlic||1 Clove (5 gm), minced|
|Skim milk||3⁄4 Cup (12 tbs)|
|All purpose flour||1⁄4 Cup (4 tbs)|
|Ground nutmeg||1⁄8 Teaspoon|
|Crushed rich round crackers||1⁄4 Cup (4 tbs)|
Serving size: Complete recipe
Calories 798 Calories from Fat 79
% Daily Value*
Total Fat 9 g13.7%
Saturated Fat 3 g15.2%
Trans Fat 0 g
Cholesterol 153.2 mg
Sodium 1486.2 mg61.9%
Total Carbohydrates 68 g22.6%
Dietary Fiber 2.7 g10.8%
Sugars 12.6 g
Protein 88 g175.4%
Vitamin A 40.8% Vitamin C 70.1%
Calcium 37.7% Iron 23%
*Based on a 2000 Calorie diet
Halve any large scallops.
Rinse and drain the scallops.
In a 1 1/2-quart casserole stir together the scallops, mushrooms, wine, onion, lemon juice, garlic, and 1/4 teaspoon salt.
Micro-cook, covered, on 100% power (HIGH) for 6 to 7 minutes or till the scallops are tender, stirring after 3 minutes.
Drain, reserving 3/4 cup of the liquid.
Set aside while preparing the sauce.
For sauce, in a 4-cup measure stir together milk, flour, 1/4 teaspoon salt, nutmeg, and pepper till smooth.
Stir in the reserved % cup liquid.
Micro-cook, uncovered, on 100% power (HIGH) for 3 to 4 minutes or till thickened and bubbly, stirring every minute.
Spoon scallop mixture into 4 individual coquilles, shallow individual casseroles, or 6-ounce custard cups.
Pour sauce atop.
Sprinkle with crushed crackers.
Micro-cook, uncovered, on 100% power (HIGH) for 30 seconds to 1 minute or till heated through.