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The Recipe Instructions |
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Ingredients
6 scallop shells
3/4 lb medium prawns
3/4 lb bay scallops
1/3 cup white wine or dry sherry
1 tsp unsalted butter
1/2 cup thinly sliced small mushrooms
2 tbsp whole wheat pastry flour
1/2 cup nonfat or low-fat milk
1/3 cup grated parmesan cheese
1/3 cup whole-wheat bread crumbs, finely ground
Directions
1. Wash scallop shells and place on a cookie sheet. Preheat broiler.
2. Peel and devein prawns, then coarsely chop. Quarter bay scallops. In a
medium saucepan over medium-high heat, combine shellfish and wine and heat
until bubbling. Cook until scallops are opaque (about 1 minute), stirring
constantly. Drain and reserve cooking wine. Set scallops and prawns aside.
3. In the same pan, heat butter over medium heat and sauteed mushrooms
until they begin to exude moisture. If mixture gets too dry and begins to
stick, add a small amount of reserved cooking wine. Stir in flour and cook
for 2 minutes.
4. Add milk in a thin stream, stirring constantly with a whisk. Sauce
should thicken immediately. If it doesn't, continue to cook over medium
heat, stirring, until it is the consistency of heavy cream. Add Parmesan,
scallops, and prawns, and remove from heat.
5. Spoon an equal amount of seafood mixture into each scallop shell. Top
with bread crumbs and broil until lightly browned and bubbling (3 to 5
minutes). Serve hot (see Note).
Note: For easier service, fold a linen napkin under scallop shells to keep
them from tipping on the plate.
NOTES : For this elegant dish, wine-poached scallops and prawns are mixed
with a light, low-fat cheese sauce, dusted with bread crumbs, and broiled
in scallop shells until brown and bubbly. Equally appropriate as a first
course or light luncheon, it has great nutritional benefits: plenty of
calcium and good-quality protein are contained in both the shellfish and
the sauce. A special bonus of this recipe is that can be made ahead and
frozen for several weeks. Broil right before serving. Recipe by: the
California Culinary Academy
Servings: 6
Diet Prawns And Scallops On The Half Shell Recipe brought to you by Diet Recipes To-Go
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