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Add a photoПорций: 6
Ингредиенты
- 1 Tbsp. Margarine or possibly Butter
- 1 lb Sea Scallops, halved
- 2 Tbsp. Margarine or possibly Butter
- 1/4 c. Minced Green Onions
- 1 Tbsp. All-Purpose Flour
- 1 Tbsp. Curry Pwdr
- 1/2 tsp Salt
- 1/2 c. Chicken Broth
- 1/2 c. Lowfat milk
- 1 sm Tomato, minced
- 3 c. Warm Cooked Rice
Инструкции
- Heat 1 Tbsp. margarine in 10-inch skillet over medium-high heat. Cook scallops in margarine 2 to 3 min, stirring frequently, till white.
- Remove scallops from skillet; drain skillet.
- Heat 2 Tbsp. margarine in same skillet over medium heat. cook onions, flour, curry pwdr, and salt in margarine, stirring constantly, till bubbly; remove from heat.
- Stir in broth and lowfat milk. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in tomato and scallops. cook over 3 min, stirring constantly till warm. Serve over rice.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 227g | |
| Recipe makes 6 servings | |
| Calories 242 | |
| Calories from Fat 61 | 25% |
| Total Fat 6.87g | 9% |
| Saturated Fat 1.35g | 5% |
| Trans Fat 1.04g | |
| Cholesterol 26mg | 9% |
| Sodium 425mg | 18% |
| Potassium 391mg | 11% |
| Total Carbs 27.81g | 7% |
| Dietary Fiber 1.1g | 4% |
| Sugars 1.71g | 1% |
| Protein 16.21g | 26% |
