Scallop-and-Vegetable Newburg

Cooking Light
7 servings (serving size: 1 cup casserole and 1/2 cup rice)


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1 cup diced carrot
1 cup diced zucchini
1 1/2 pounds bay scallops
1/3 cup all-purpose flour
2 cups 2% low-fat milk
1 tablespoon dry sherry
1/2 teaspoon salt
1/8 teaspoon pepper
Cooking spray
3/4 cup fresh breadcrumbs
3 tablespoons (3/4 ounce) grated fresh Parmesan cheese
1 1/2 tablespoons margarine, melted
3 1/2 cups hot cooked rice


Steam carrots, covered, 2 minutes. Add zucchini, and steam, covered, 2 minutes or until vegetables are tender. Set vegetables aside.

Pat scallops dry with paper towels, and set aside.

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.

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.

Created date

May 2004

Nutritional Information

Calories 308
Caloriesfromfat 16 %
Fat 5.6 g
Satfat 1.9 g
Monofat 1.8 g
Polyfat 1.2 g
Protein 23 g
Carbohydrate 39.7 g
Fiber 1.4 g
Cholesterol 39 mg
Iron 1.8 mg
Sodium 458 mg
Calcium 161 mg