Scallop Casserole Recipe

by Taste of Home

Lovely dish of scallops baked in a lovely mix of low fat cheese, butter and breadcrumbs—add a light green salad and a glass of iced tea with mint or a crisp white wine—and dinner is done.

Tiny and tender bay scallops take center stage in this miniature dishes. They're reminiscent of potpies, very creamy yet healthy and packed with flavorful veggies in every bite.


4 Servings Prep: 30 min. Bake: 20 min.


Ingredients:

3 celery ribs, chopped

1 cup sliced fresh mushrooms

1 medium green pepper, chopped

1 small onion, chopped

1 tablespoon butter

1/3 cup all-purpose flour

1/4 teaspoon salt

1/4 teaspoon pepper

2 cups fat-free milk

1 pound bay scallops


Topping:

1 cup soft bread crumbs

1/2 tablespoon butter, melted

1/4 cup shredded low fat cheddar cheese


Directions:

In a large skillet, saute the celery, mushrooms, green pepper and onion in butter until tender. Stir in the flour, salt and pepper until blended; gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened.

Reduce heat; add scallops. Cook, stirring occasionally, for 3-4 minutes or until scallops are firm and opaque.

Divide mixture among four 10-oz. ramekins or custard cups. In a small bowl, combine crumbs and butter; sprinkle over scallop mixture.

Bake, uncovered, at 350° for 15-20 minutes or until bubbly. Sprinkle with cheese; bake 5 minutes longer or until cheese is melted. Yield: 4 servings.



Nutrition Facts:

1 serving equals 332 calories, 12 g fat (7 g saturated fat), 70 mg cholesterol, 588 mg sodium, 27 g carbohydrate, 2 g fiber, 28 g protein.

Diabetic Exchanges: 3 very lean meat, 2 fat, 1 starch, 1 vegetable, 1/2 fat-free milk.


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The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.

The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*

Original Scallop Casserole Recipe