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Calorie Trimmed Coquilles Saint Jacques

Diet.Guru's picture
  Scallops 1 Pound (Fresh Or Frozen)
  Sliced fresh mushrooms 1 Cup (16 tbs)
  Dry white wine 1⁄2 Cup (8 tbs)
  Thinly sliced green onion 3 Tablespoon
  Lemon juice 2 Teaspoon
  Garlic 1 Clove (5 gm), minced
  Salt 1⁄4 Teaspoon
  Skim milk 3⁄4 Cup (12 tbs)
  All purpose flour 1⁄4 Cup (4 tbs)
  Ground nutmeg 1⁄8 Teaspoon
  Pepper 1 Dash
  Crushed rich round crackers 1⁄4 Cup (4 tbs)

Thaw scallops, if frozen.
Halve any large scallops.
Rinse and drain the scallops.
In a 1 1/2-quart casserole stir together the scallops, mushrooms, wine, onion, lemon juice, garlic, and 1/4 teaspoon salt.
Micro-cook, covered, on 100% power (HIGH) for 6 to 7 minutes or till the scallops are tender, stirring after 3 minutes.
Drain, reserving 3/4 cup of the liquid.
Set aside while preparing the sauce.
For sauce, in a 4-cup measure stir together milk, flour, 1/4 teaspoon salt, nutmeg, and pepper till smooth.
Stir in the reserved % cup liquid.
Micro-cook, uncovered, on 100% power (HIGH) for 3 to 4 minutes or till thickened and bubbly, stirring every minute.
Spoon scallop mixture into 4 individual coquilles, shallow individual casseroles, or 6-ounce custard cups.
Pour sauce atop.
Sprinkle with crushed crackers.
Micro-cook, uncovered, on 100% power (HIGH) for 30 seconds to 1 minute or till heated through.

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 818 Calories from Fat 82

% Daily Value*

Total Fat 9 g14.1%

Saturated Fat 3.1 g15.4%

Trans Fat 0 g

Cholesterol 153.2 mg51.1%

Sodium 1490.7 mg62.1%

Total Carbohydrates 71 g23.5%

Dietary Fiber 3.6 g14.4%

Sugars 14.1 g

Protein 90 g180.9%

Vitamin A 40.8% Vitamin C 73.2%

Calcium 38% Iron 25.5%

*Based on a 2000 Calorie diet

Calorie Trimmed Coquilles Saint Jacques Recipe