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| Coquilles St. Jacques Jb Recipe |
Category: Other / Low-Cal
Rating:
N/A
Servings: 4
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Ingredients
1/2 cup all-purpose flour
1 1/2 lb sea scallops
2 tablespoon margarine
1/3 cup finely chopped onion
2 tablespoon minced shallots
1 garlic clove, minced
3/4 cup dry white wine*
1/8 teaspoon salt
1/8 teaspoon dried thyme
1/8 teaspoon ground white pepper
1 bay leaf
1/4 cup (1 ounce) shredded swiss cheese
Cooking Directions:
*You can substitute 3/4 cup low-salt chicken broth for wine, if desired.
1. Place flour in a zip-top plastic bag; add scallops. Seal and shake to coat. Remove scallops from bag, shaking off excess flour; set aside.
2. Melt margarine in a large nonstick skillet over medium heat. Add onion, and saute 3 minutes or until lightly browned. Add shallots and garlic, and saute 1 minute. Add scallops, wine, and next 4 ingredients (wine through bay leaf). Cover, reduce heat, and simmer 4 minutes. Uncover and bring to a boil, and cook 1 minute. Discard bay leaf. Divide scallop mixture evenly among 4 individual gratin dishes. Top each with 1 tablespoon cheese; broil 30 seconds or until cheese melts. Serve immediately.
CALORIES 297 (28% from fat); FAT 9.1g (sat 2.5g, mono 3.1g, poly 2.4g); PROTEIN 32.7g; CARB 19.2g; FIBER 0.7g; CHOL 63mg; IRON 1.6mg; SODIUM 437mg; CALC 124mg
low-cal,entrees,shellfish
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