Enlightened Seafood Newburg

Enlightened Seafood Newburg
4
Servings
306
Calories Per Serving
Deliver Ingredients

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

Total Fat
4g
6%
Sugar
6g
7%
Saturated Fat
1g
4%
Cholesterol
39mg
13%
Protein
26g
57%
Carbohydrate, by difference
45g
35%
Vitamin A, RAE
366µg
52%
Vitamin B-12
2µg
83%
Vitamin C, total ascorbic acid
8mg
11%
Vitamin K (phylloquinone)
272µg
100%
Calcium, Ca
217mg
22%
Choline, total
115mg
27%
Energy
306kcal
15%
Fiber, total dietary
5g
20%
Fluoride, F
1µg
N/A
Folate, total
122µg
31%
Iron, Fe
3mg
17%
Magnesium, Mg
109mg
34%
Manganese, Mn
1mg
56%
Niacin
3mg
21%
Pantothenic acid
1mg
20%
Phosphorus, P
541mg
77%
Selenium, Se
27µg
49%
Sodium, Na
840mg
56%
Vitamin D (D2 + D3)
1µg
7%
Water
305g
11%
Zinc, Zn
2mg
25%