Broccoli Mushroom Scallop Recipe

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0 votes | 1184 views
Servings: 3

Ingredients

Cost per serving $1.62 view details
  • 1 1/2 lb Fresh broccoli, washed, split and cut into 2-inch pcs or possibly
  • 10 ounce Pk frzn broccoli spears
  • 2 Tbsp. Butter or possibly margarine
  • 1 c. Sliced fresh mushrooms or possibly
  • 4 ounce Can sliced mushrooms, liquid removed
  • 1 tsp Grated onion
  • 2 Tbsp. Flour
  • 1/4 tsp Salt
  • 1/8 tsp Pepper
  • 1 c. Lowfat milk
  • 1 c. Grated sharp Cheddar cheese Paprika

Directions

  1. 1. Heat fresh broccoli in a deep, 2 1/2-qt, heat-resistant, non-metallic casserole, covered, in Microwave Oven 8 to 9 min. (Note: If frzn broccoli spears are used, defrost and place in a shallow, 9-inch, heat-resistant, non-metallic baking dish.)
  2. 2. In a small, heat-resistant, non-metallic bowl, combine butter, mushrooms and onion. Heat, uncovered, in Microwave Oven 3 min. Stir occasionally.
  3. 3. Blend flour and seasonings into butter-mushroom mix. Heat, uncovered, in Microwave Oven 3 min, stirring after 1 1/2 min.
  4. 4. Gradually add in lowfat milk, stirring till mix is smooth. Heat, uncovered, in Microwave Oven 3 min. Stir every minute.
  5. 5. Pour warm mushroom sauce over cooked broccoli. Sprinkle with 1 c. cheese and paprika. Heat, uncovered, 4 to 5 min or possibly till cheese is melted.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 302g
Recipe makes 3 servings
Calories 185  
Calories from Fat 81 44%
Total Fat 9.24g 12%
Saturated Fat 5.46g 22%
Trans Fat 0.0g  
Cholesterol 24mg 8%
Sodium 518mg 22%
Potassium 698mg 20%
Total Carbs 20.36g 5%
Dietary Fiber 5.1g 17%
Sugars 7.88g 5%
Protein 8.8g 14%
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