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Ингредиенты
- 1 lb Fresh bay scallops Vegetable cooking spray
- 1 Tbsp. Unsalted margarine
- 2 Tbsp. All-purpose flour
- 3/4 c. Skim lowfat milk
- 1/3 c. Monterey jack cheese, shredd
- 2 tsp Parmesan cheese, grated
- 1 x Jalapeno pepper, seeded and
Инструкции
- Water. Cover and steam 3 to 5 min. Transfer scallops to 4 individual baking dishes coated with cooking spray; set aside. Heat margarine in saucepan over low heat; add in flour, stirring till smooth. Cook 1 minute, stirring constantly. Gradually add in lowfat milk; cook over medium heat, stirring constantly till mix is thickened and bubbly. Stir in shredded cheese.
- Pour cheese sauce over scallops. Sprinkle with Parmesan cheese and jalapeno. Broil scallops 5-1/2 inches from heat till lightly browned.
- YIELD: 4 servings
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 180g | |
| Recipe makes 4 servings | |
| Calories 196 | |
| Calories from Fat 63 | 32% |
| Total Fat 6.96g | 9% |
| Saturated Fat 2.65g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 48mg | 16% |
| Sodium 268mg | 11% |
| Potassium 458mg | 13% |
| Total Carbs 8.26g | 2% |
| Dietary Fiber 0.2g | 1% |
| Sugars 2.52g | 2% |
| Protein 23.76g | 38% |
