Number of servings :
Cooking time: 15 minutes
Type of meal : | Main Courses | Main Courses
Special diet :
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
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.
Imported on 2011-01-20 16:41:26 — Original ID:800