3/4 c. water
1/2 c. sauterne or other dry white wine
1/4 tsp. salt
1/4 tsp. instant minced onion
Dash of pepper
1/2 lb. fresh scallops
1/2 c. sliced fresh mushrooms
1 1/2 tbsp. reduced calorie butter
1 1/2 tbsp. all purpose flour
1/2 c. skim milk
1/8 tsp. pepper
1/4 c. shredded Swiss cheese
Vegetable cooking spray
1 - 2 tbsp. chopped fresh parsley

Combine first 5 ingredients in medium sauce pan; cover and simmer 5 minutes. Stir scallops and mushrooms into liquid mixture; cover and simmer 5 minutes. Remove scallops and mushrooms from sauce pan with slotted spoon, reserving liquid in pan; set scallops and mushrooms aside. Bring liquid to boil and cook uncovered 10 minutes or until liquid is reduced to about 1/2 cup. Melt butter in heavy sauce pan over low heat; add flour and cook 1 minute, stirring constantly (mixture will be dry). Gradually add 1/2 cup reduced liquid and milk until thick and bubbly. Add 1/8 tsp. pepper and cheese, stirring until cheese is melted. Remove sauce from heat; stir scallops and mushrooms into sauce. Coat 2 (10 ounce) custard cups with cooking spray. Spoon scallop mixture into cups. Bake at 375 degrees for 15 to 20 minutes. Sprinkle with parsley. 198 calories per serving.