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Cream Stew with Scallops and Broccoli

成本 $12, 保存 $8

來源: Recommended by CookPal

  • 30 Min
  • 2 份量
  • $12

食材

  • Seafood

    • 🦪 6 scallops
  • Vegetables

    • 🥦 1/2 head broccoli
    • 2 king oyster mushrooms
    • 🧅 1/2 onion, sliced
  • Dairy

    • 🧈 2 tbsp salted butter
    • 🥛 400 ml milk
  • Seasoning

    • 1 tbsp all-purpose flour
    • 1 consomme cube
    • 🧂 Pinch of salt and pepper
  • Scallop Preparation

    • 🧂 Pinch of salt and pepper
    • Adequate amount of all-purpose flour

步驟

1

Separate broccoli into small florets. Cut king oyster mushrooms in half lengthwise and tear them by hand. Slice the onion thinly.

2

Place broccoli and 2 tbsp water in a microwave-safe container. Cover loosely with plastic wrap and microwave at 600W for 2 minutes. Drain the water.

3

Season scallops with a pinch of salt and pepper, then lightly coat them with all-purpose flour.

4

Heat 1 tbsp butter in a frying pan over medium heat. Add scallops and cook until both sides are golden brown. Add the remaining butter, sliced onion, and sauté until softened. Add king oyster mushrooms and cook until tender.

5

Sprinkle 1 tbsp flour over the mixture and stir until no dry flour remains. Gradually add milk while stirring, and heat over medium heat.

6

Once boiling, add broccoli, consomme cube, and a pinch of salt and pepper. Simmer for 5 minutes until the consomme dissolves and the sauce thickens.

營養成分

每份

🔥

320

卡路里

  • 25g
    蛋白質
  • 20g
    碳水化合物
  • 15g
    脂肪

💡 小提示

Serve with bread or rice for a complete meal.Use fresh scallops for the best flavor.Adjust seasoning to taste before serving.

⚠️ 注意事項

此食譜僅供參考,具體使用需根據個人體質進行調整。