Scallops Newburg

Scallops Newburg
This low fat seafood entrée takes a little time but is well worth the effort.

Servings: 4

• 1/4 cup plain dried bread crumbs
• 2 teaspoons low saturated fat margarine, melted
• 2 tablespoons all-purpose flour
• 1/4 teaspoon salt
• 1/8 teaspoon ground red pepper
• 1 1/2 cup 1% milk
• 1 egg yolk
• 1 pound bay scallops, rinsed, drained and patted dry
• 1/2 pound mushrooms, cleaned and sliced
• 3 scallions, sliced
• 2 tablespoons chopped fresh tarragon or 2 teaspoons dried

Preheat the oven to 400 degrees F. Spray 4 small round baking dishes (8 ounces each) with cooking oil spray and place on a baking sheet.

In a small bowl, combine the bread crumbs and margarine. Toss to mix and set aside.

Place the flour, salt and pepper in a medium saucepan. Gradually whisk in the milk until blended. Cook, stirring often, over medium heat for 5 to 7 minutes and mixture thickens. Add egg yolk. Cook, stirring constantly, for 2 minutes, or until the mixture bubbles.

Meanwhile, cook a medium nonstick skillet with cooking oil spray. Place over medium heat. Place the scallops in the skillet. Cook, stirring for 2 to 3 minutes or until opaque. With a slotted spoon, transfer the scallops to the saucepan.

Clean and dry skillet. Spray with cooking oil spray. Add mushrooms. Place over medium heat. Cook, stirring occasionally, for 2 to 3 minutes or until the mushrooms release liquid. Add the scallions and tarragon. Cook for 1 minute or until the mushrooms are soft. Add to the saucepan. Stir to combine.

Spoon the mixture into the prepared baking dishes. Sprinkle with the reserved bread crumbs. Bake for 6 to 8 minutes or until golden and bubbly.

Per Serving: 654 Calories; 25g Fat (18.7% calories from fat); 1g Saturated Fat; 110g Protein; 138g Carbohydrate; 1g Dietary Fiber; 91mg Cholesterol; 567mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 11 Non-Fat Milk; 6 Fat.