Scallops on the ‘Light Lunch’ Menu

Scallops are a very healthy option for dinner if you're a seafood fan. Coquille St. Jacques is what we had for dinner and the leftovers are on the 'Light Lunch' menu today.

Cooking scallops is tricky.  They are easy to overcook and end up rubbery.  Drain and rinse scallops.  Slice a cup and a half of fresh mushrooms and chop 2 green onions.  Add the veggies and scallops to a hot wok with 2 tablespoons of water.  Bring to a boil then reduce heat.  Cover and simmer 1 to 3 minutes or until scallops are opaque.  Using a slotted spoon, remove the scallops and veggies from the pan.

In a small bowl gradually stir a half cup of skim milk into 2 tablespoons of flour until smooth.  Add a dash or 2 of pepper and pour into the hot wok.  Cook until thick and bubbly.  Add scallops, veggies and 2 tablespoons of dry white wine.

In another bowl mix 1 slice of wheat bread made into fine bread crumbs with 1 tablespoon of parsley.  Melt 2 teaspoons of butter or margarine and pour over mixture.  Toss to coat.

The recipe called for putting the scallop mixture in coquille shells or au gratin dishes.  Since I had neither, I just put it all in a casserole dish and topped with the bread crumb mixture.  Bake at 400 degrees for 7 to 9 minutes, or until crumb topping is brown.  Serve with a salad.