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
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.
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