3 oz. scallops, diced, partially cooked
1/2 slice bread, crumbled
1 tbsp. reduced calorie butter
1 tbsp. flour
1/2 c. skim milk
1 oz. grated cheddar cheese
Dash Worcestershire sauce, nutmeg or hot sauce (opt.)

Make cheese sauce first. Melt butter in saucepan and blend in flour. Add milk, cook, stirring constantly until thickened. Stir in cheese. Season as desired. Combine scallops and cheese sauce and spoon into an individual casserole. Top with bread crumbs. Bake at 425 degrees for 20 minutes. One Serving = 4 protein, 1 1/2 fat, 1/2 bread, 1/2 milk, 30 optional calories.