1. Steam carrots, covered, 2 minutes. Add zucchini, and steam, covered, 2 minutes or until vegetables are tender. Set vegetables aside. 2. Pat scallops dry with paper towels, and set aside. 3. Place flour in a large saucepan. Gradually add milk, stirring with a whisk until blended. Place over medium heat; cook 5 minutes or until thick, stirring constantly. Add scallops; cover and cook 5 minutes or until scallops are done, stirring occasionally. Stir in carrot, zucchini,= sherry, salt, and pepper; cook 2 minutes, uncovered, or until thoroughly heated. 4. Spoon mixture into a 2-quart shallow baking dish coated with cooking spray. Combine breadcrumbs, cheese, and margarine; stir well. Sprinkle= over scallop mixture. Broil 2 minutes or until golden. Serve over rice. CALORIES 308 (16% from fat); FAT 5.6g (sat 1.9g, mono 1.8g, poly 1.2g); PROTEIN 23g; CARB 39.7g; FIBER 1.4g; CHOL 39mg; IRON 1.8mg; SODIUM 458mg; CALC 161mg Reprinted From Cooking Light website Posted to MM-Recipes Digest V4 #1 by "John Weber"
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|Serving Size: 1 Serving (352g)|
|Recipe Makes: 7 Servings|
|Calories from Fat: 42 (10%)|
|Amt Per Serving||% DV|
|Total Fat 4.7g||6 %|
|Saturated Fat 0.8g||4 %|
|Monounsaturated Fat 1.5g|
|Polyunsanturated Fat 1.4g|
|Cholesterol 63.4mg||19 %|
|Sodium 465.9mg||16 %|
|Potassium 663.7mg||17 %|
|Total Carbohydrate 50.5g||15 %|
|Dietary Fiber 2.3g||9 %|
|Sugars, other 48.3g|
|Protein 37.2g||53 %|
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Calories per serving: 410
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