Scallop and Vegetable Newburg


1 cup diced carrot
1 cup diced zucchini
1½ lbs bay scallops
1/3 cup flour
2 cups 2% low-fat milk
1 Tbs dry sherry
½ tsp salt
1/8 tsp pepper
cooking spray
¾ cup fresh breadcrumbs
3 Tbs grated fresh Parmesan cheese
1½ Tbs butter, melted
3½ cups hot cooked rice

1. Arrange carrot in a steamer basket over boiling water; cover and steam 2 minutes. Add zucchini; steam, covered, 2 minutes or until tender. Set aside.

2. Pat scallops dry with paper towels.

3. Place flour in large saucepan. Gradually add milk, stirring with a whisk until blended. Place over medium heat; cook, stirring constantly, 5 minutes or until thick. Add scallops; cover and cook 5 minutes or until scallops are done, stirring occasionally. Stir in carrot, zucchini, sherry, salt and pepper; cook, uncovered, 2 minutes or until thoroughly heated.

4. Spoon mixture into a 2-quart shallow baking dish coated with cooking spray. Combine breadcrumbs, cheese and butter; stir well. Sprinkle over scallop mixture. Broil 2 minutes or until golden. Serve over rice.

Servings: 7
Yield: Serving size 1 cup casserole and 1/2 cup rice

Nutrition Facts
Amount Per Serving

Calories 335
Calories From Fat (17%) 55
Total Fat 6.16g
Saturated Fat 3.11g
Cholesterol 46.08mg
Sodium 484.42mg
Potassium 584.97mg
Carbohydrates 43.31g
Dietary Fiber 1.71g
Sugar 5.46g
Net Carbohydrates 41.59g
Protein 24.14g


Recipe Source: Cooking Light

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