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Ingredientes
- 3 ounce scallops, diced, partially cooked
- 1/2 slice bread, crumbled
- 1 T reduced calorie butter
- 1 T flour
- 1/2 c. skim lowfat milk
- 1 ounce grated cheddar cheese
- Dash Worcestershire sauce, nutmeg or possibly warm sauce (opt.)
Direcciones
- Make cheese sauce first. Heat butter in saucepan and blend in flour. Add in lowfat milk, cook, stirring constantly till thickened. Stir in cheese. Season as desired. Put together scallops and cheese sauce and spoon into an individual casserole. Top with bread crumbs. Bake at 425 degrees for 20 min. One Serving = 4 protein, 1 1/2 fat, 1/2 bread, 1/2 lowfat milk, 30 optional calories.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 264g | |
| Calories 332 | |
| Calories from Fat 134 | 40% |
| Total Fat 15.2g | 19% |
| Saturated Fat 8.86g | 35% |
| Trans Fat 0.0g | |
| Cholesterol 81mg | 27% |
| Sodium 504mg | 21% |
| Potassium 531mg | 15% |
| Total Carbs 20.27g | 5% |
| Dietary Fiber 0.5g | 2% |
| Sugars 6.89g | 5% |
| Protein 27.67g | 44% |
