Just Healthy Recipes

Scallops with Basil Tomato Sauce
Healthy Recipe

Ingredients:
1 tablespoon margarine
3/4 cup chopped onions
1 teaspoon crushed garlic
3/4 cup diced sweet green pepper
3/4 cup sliced mushrooms
2 teaspoons all-purpose flour
1 cup 2-percent milk
2 tablespoons tomato paste
1-1/4 teaspoon dried basil (or 2 tablespoons chopped fresh)
1 pound scallops, sliced in half if large
1 tablespoon grated Parmesan cheese

Directions:
In large nonstick skillet, melt margarine; saute onions, garlic, green pepper and mushrooms until softened, approximately five minutes. Stir in flour and cook for one minute, stirring. Add milk, tomato paste and basil; cook, stirring continuously, until thickened, two to three minutes. Add scallops; cook just until opaque, two to three minutes. Place on serving dish; sprinkle with Parmesan cheese. Recipe makes four servings.

Nutritional information per serving:
Calories: 216
Carbohydrate: 16g
Protein: 25g
Fiber: 2g
Fat: 6g
Sodium: 290mg
Cholesterol: 47mg
Diabetic Exchanges:  3 Vegetables, 2-1/2 Very Lean Meat, 1/2 Fat