PAN-SEARED SCALLOPS WITH CHILI CREAM SAUCE


1 1/2 lbs sea scallops

2 tablespoons all-purpose flour; divided

2 teaspoons all-purpose flour; divided

1 teaspoon vegetable oil

1 teaspoon margarine

1 teaspoon chili powder

1/4 teaspoon salt

1/8 teaspoon ground cumin

3/4 cup 2% low-fat milk

1 tablespoon dried cilantro

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1. Combine scallops and 2 tablespoons flour in a large zip-top bag; seal
bag and shake gently to coat scallops.

2. Heat oil in 10-inch cast-iron skillet over high heat, swirling to coat
bottom of pan. Add scallops; cook 2 minutes on each side or until lightly
browned. Remove scallops from skillet; keep warm.

3. Melt margarine in skillet over medium heat. Add 2 teaspoons flour and
cook 30 seconds, stirring frequently. Gradually stir in milk and cook 2 1/2
minutes or until thick, stirring frequently. Return scallops to skillet;
add cilantro, stirring gently to coat.

Yields 4 servings (Serving size = 5 oz. scallops and 2 tablespoons sauce)

CALORIES: 209; FAT: 4g; PROTEIN: 31g; CARBS: 11g; FIBER: 1g; CHOL: 58mg;
IRON: 1mg; SODIUM: 462mg; CALC: 103mg.
