SCALLOP-AND-VEGETABLE NEWBURG *JB

      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
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