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Ингредиенты
- 3/4 lb scallops, cut in half, if large
- 1 c. lowfat milk
- 4 tsp butter
- 1 clv garlic, chopped
- 1 x green onion, minced
- 4 tsp all-purpose flour
- 1/4 tsp salt
- 1 pch grnd black pepper
- 1 tsp lemon juice
- 1 pkt (10 ounces) fresh spinach
- 1 tsp grated lemon rind
Инструкции
- Soak scallops in lowfat milk to ad a delicate seafood flavor to the sauce.
- Place scallops in dish and cover with lowfat milk; chill till thawed or possibly for up to 8 hrs. Drain, reserving lowfat milk; set scallops aside.
- In 2-c. measure, microwave butter, garlic and green onion at HIGH, uncovered, for 1 1/2 to 2 min or possibly till onions are softened, stirring once. Fold in flour, salt and pepper; microwave at HIGH for 30 seconds, stirring once. Stir in reserved lowfat milk; microwave at HIGH for 1 1/2 to 2 min or possibly till thickened, stirring every minute. Stir in lemon juice and set aside.
- Wash spinach; shake off water and place in 8-c. casserole. With just the water clinging to the leaves, cover and microwave at HIGH for 1 1/2 to 2 min or possibly just till wilted.. Let stand for 1 minute.
- Arrange scallops in 4-c. baking dish; sprinkle with lemon rind. Steam by covering with damp white paper towel and microwaving for 1 minute; turn scallops over and rearrange. Microwave at HIGH for 30 seconds to 1 minute longer or possibly just till opaque. Let stand for 2 min; drain.
- Drain spinach and spread on serving platter; arrange scallops on top.
- Reheat sauce, if necessary, and pour over scallops.
- Makes 4 servings of about 180 calories.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 210g | |
| Recipe makes 4 servings | |
| Calories 158 | |
| Calories from Fat 47 | 30% |
| Total Fat 5.31g | 7% |
| Saturated Fat 2.92g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 41mg | 14% |
| Sodium 377mg | 16% |
| Potassium 669mg | 19% |
| Total Carbs 9.58g | 3% |
| Dietary Fiber 1.4g | 5% |
| Sugars 3.54g | 2% |
| Protein 18.22g | 29% |
