[blindweightwatcher] Mini Scallop Casseroles

From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
To: <blindweightwatcher@xxxxxxxxxxxxx>
Date: Sat, 17 Jan 2009 17:03:41 -0600

Mini Scallop Casseroles
Healthy Cooking
February/March 2009 issue
Page: 61

Tiny and tender bay scallops take center stage in these miniature
dishes. They're reminiscent of potpies, very creamy and packed with
flavorful veggies in every bite. Vivian Manary - Nepean, Oregon

SERVINGS: 4
CATEGORY: Lower Fat
METHOD: Baked
TIME: Prep: 30 min. Bake: 20 min.

Ingredients:
3 celery ribs, chopped
1 cup sliced fresh mushrooms
1 medium green pepper, chopped
1 small onion, chopped
2 tablespoons butter
1/3 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups fat-free milk
1 pound bay scallops
TOPPING:
1 cup soft bread crumbs
1 tablespoon butter, melted
1/4 cup shredded cheddar cheese

Directions:
In a large skillet, saute the celery, mushrooms, green pepper and onion
in butter until tender. Stir in the flour, salt and pepper until
blended; gradually add milk. Bring to a boil; cook and stir for 2
minutes or until thickened.
Reduce heat; add scallops. Cook, stirring occasionally, for 3-4
minutes or until scallops are firm and opaque.
Divide mixture among four 10-oz. ramekins or custard cups. In a
small bowl, combine crumbs and butter; sprinkle over scallop mixture.
Bake, uncovered, at 350° for 15-20 minutes or until bubbly. Sprinkle
with cheese; bake 5 minutes longer or until cheese is melted. Yield: 4
servings.

Nutrition Facts
One serving: Calories: 332 Fat: 12 g Saturated Fat: 7 g Cholesterol: 70
mg Sodium: 588 mg Carbohydrate: 27 g Fiber: 2 g Protein: 28 g Diabetic
Exchange: 3 very lean meat, 2 fat, 1 starch, 1 vegetable, 1/2 fat-free
milk.

http://www.tasteofhome.com/Recipes/Mini-Scallop-Casseroles

[blindweightwatcher] Mini Scallop Casseroles

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