Scallops au Gratin

Number of servings : Prep time: Cooking time: 15 minutes Type of meal : | Main Courses | Main Courses

Number of servings :

Prep time:

Cooking time: 15 minutes

Type of meal : | Main Courses | Main Courses

Special diet :

Ingredients

3 slices firm white sandwich bread, toasted
2 cups (500 mL) low-fat (1%) milk
1/4 cup (60 mL) flour
3/4 tsp (3 mL) salt
1/4 tsp (1 mL) cayenne pepper
1 lb (454 g) sea scallops
1/4 cup (60 mL) shredded reduced-fat sharp Cheddar cheese

Directions

Place toast in food processor and pulse to fine crumbs. Set aside. Whisk milk into flour in medium saucepan. Bring to a simmer over medium heat and whisk until sauce is slightly thickened, about 5 minutes. Stir in salt and cayenne pepper.

Halve scallops horizontally into thin disks. Place scallops in shallow 11 x 7 inch (28 x 18 cm) broilerproof dish or 4 individual gratin dishes. Pour sauce over scallops. Broil 4 inches from heat for 3 minutes. Scatter bread crumbs and cheese over scallops and broil until scallops are cooked through and sauce is bubbling, about 1 minute. Serve with steamed fresh vegetables and brown rice with grated carrot.

Makes 4 servings.

Secret to Success: White sauce is traditionally made by blending butter and flour and then adding milk, but you can make a delicately creamy sauce by simply whisking the flour into the milk and simmering the mixture for a few minutes until it thickens.

Health Hint: Scallops provide ample amounts of omega-3 fatty acids, which help to protect the heart by reducing blood clotting. In addition, these healthy fats may lower your risk of having a fatal heart attack.

The powerful antioxidant mineral selenium, also found in scallops, shields your heart from harmful free radicals, which are natural by-products of metabolism, and are also linked to such environmental pollutants as smog and cigarette smoke.

Nutritional information:

Imported on 2011-01-20 16:41:26 — Original ID:800

Scallops au Gratin
Scallops au Gratin