Creamed Scallops, Corn, and Tomatoes

Yield: 4 servings (serving size: 1 1/4 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 301
  • Calories from fat: 17%
  • Fat: 5.8g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 1.5g
  • Protein: 33.5g
  • Carbohydrate: 30.7g
  • Fiber: 3.5g
  • Cholesterol: 60mg
  • Iron: 7.8mg
  • Sodium: 797mg
  • Calcium: 220mg

Ingredients

  • 1 tablespoon margarine
  • 1 cup sliced green onions
  • 1 1/2 pounds bay scallops
  • 2 tablespoons all-purpose flour
  • 1 teaspoon dried basil
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried thyme
  • Dash to 1/4 teaspoon ground red pepper
  • 1 1/2 cups frozen whole-kernel corn, thawed
  • 1/2 cup whole milk
  • 1 (14 1/2-ounce) can diced tomatoes, drained

Preparation

  1. Melt margarine over medium-high heat in a large nonstick skillet. Add green onions and scallops; sauté 3 minutes. Add flour, basil, salt, thyme, and red pepper, stirring until blended. Stir in corn, milk, and tomatoes; bring to a boil, and cook 2 minutes or until slightly thick, stirring constantly.
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