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Enlightened Seafood Newburg

4
Servings
306
Calories Per Serving

Ingredients

  • 2 Tablespoon all-purpose flour
  • 1 Cup milk
  • 1/3 Cup evaporated low-fat milk
  • 1 Pinch of ground red pepper
  • 1 Cup chopped cooked spinach
  • 1/2 Teaspoon salt (optional)
  • 1/4 Teaspoon ground pepper
  • 1 Tablespoon butter
  • 6 -8 scallions, white and light green parts only,minced
  • 3/4 lb bay scallop
  • 3/4 lb medium shrimp, peeled and deveined
  • 3 Tablespoon dry sherry (optional)
  • 1 Cup frozen corn kernels, thawed
  • 1/2 Cup peeled seeded and diced tomato (fresh or canned, drained)
Nutritional Facts
Servings4
Calories Per Serving306
Total Fat4g6%
Sugar6g7%
Fatty acids, total saturated1g4%
Cholesterol39mg13%
Protein26g57%
Carbohydrate, by difference45g35%
Vitamin A, RAE366µg52%
Vitamin B-122µg83%
Vitamin C, total ascorbic acid8mg11%
Vitamin K (phylloquinone)272µg100%
Calcium, Ca217mg22%
Choline, total115mg27%
Energy306kcal15%
Fiber, total dietary5g20%
Fluoride, F1µgN/A
Folate, total122µg31%
Iron, Fe3mg17%
Magnesium, Mg109mg34%
Manganese, Mn1mg56%
Niacin3mg21%
Pantothenic acid1mg20%
Phosphorus, P541mg77%
Selenium, Se27µg49%
Sodium, Na840mg56%
Vitamin D (D2 + D3)1µg7%
Water305g11%
Zinc, Zn2mg25%