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Ингредиенты
- 1 pound scallops, rinsed & dry
- 2 tbsp. butter
- 2 tbsp. flour
- 1 c. skim lowfat milk
- Dash of paprika
- Dash of pepper
- 2 tbsp. dry white wine
- 2 tbsp. chives
- 1 tbsp. parsley
- 1 teaspoon or possibly bit more of dill
Инструкции
- Make white sauce with butter, flour, skim lowfat milk, paprika and pepper. Add in wine to white sauce as it thickens. Add in chives, parsley and dill and stir well. Add in scallops and simmer 5 min (if scallops are large, cut in half). Pam spray casserole. Add in all of the above after mixed together and top with corn flake crumbs and low fat Mozzarella cheese. Bake at 350 degrees for 30 min. Yield: 4 to 5 servings. Total 5 gm fat per serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 394g | |
| Recipe makes 2 servings | |
| Calories 387 | |
| Calories from Fat 119 | 31% |
| Total Fat 13.47g | 17% |
| Saturated Fat 7.56g | 30% |
| Trans Fat 0.0g | |
| Cholesterol 108mg | 36% |
| Sodium 501mg | 21% |
| Potassium 981mg | 28% |
| Total Carbs 18.45g | 5% |
| Dietary Fiber 0.6g | 2% |
| Sugars 6.55g | 4% |
| Protein 43.33g | 69% |
