Title: Scallop-and-vegetable newburg *jb
 Categories: Shellfish, Main dish, Low-cal, Low-fat
      Yield: 7 Servings
 
      1 c  Diced carrot
      1 c  Diced zucchini
  1 1/2 lb Bay scallops
    1/3 c  All-purpose flour
      2 c  2% low-fat milk
      1 tb Dry sherry
    1/2 ts Salt
    1/8 ts Pepper
           Cooking spray
    3/4 c  Fresh breadcrumbs
      3 tb (3/4 ounce) grated fresh
           -Parmesan cheese
  1 1/2 tb Margarine, melted
  3 1/2 c  Hot cooked rice
 
  1. Steam carrots, covered, 2 minutes. Add zucchini, and steam,
  covered, 2 minutes or until vegetables are tender. Set vegetables
  aside.
  
  2. Pat scallops dry with paper towels, and set aside.
  
  3. 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.
  
  4. 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.
  
  CALORIES 308 (16% from fat); FAT 5.6g (sat 1.9g, mono 1.8g, poly
  1.2g); PROTEIN 23g; CARB 39.7g; FIBER 1.4g; CHOL 39mg; IRON 1.8mg;
  SODIUM 458mg; CALC 161mg