SCALLOP-AND-VEGETABLE NEWBURG

1 cup carrot; diced

1 cup zucchini; diced

1 1/2 lbs bay scallops

1/3 cup all-purpose flour

2 cups 2% low-fat milk

1 tablespoon dry sherry

1/2 teaspoon salt

1/8 teaspoon pepper

cooking spray

3/4 cup dry bread crumbs

3 tablespoons freshly grated Parmesan cheese

1 1/2 tablespoons margarine; melted

3 1/2 cups hot cooked rice

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 bread crumbs, cheese and margarine; stir well. Sprinkle over scallop mixture. Broil 2 minutes or until golden. Serve over rice.

Yields 7 servings (Serving size = 1 cup casserole and 1/2 cup rice)

CALORIES: 308; PROTEIN: 23g; FAT: 6g; CARBS: 40g; FIBER: 1g; CHOL: 39mg; IRON: 2mg; SODIUM: 458mg; CALC: 161mg.

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