Curried Sea Scallops

Curried Sea Scallops Recipe
Oxmoor House

Yield:

4 servings,(serving size: 5 ounces scallops and 2 tablespoons sauce)

Recipe from

Oxmoor House

Recipe Time

Prep: 15 Minutes
Cook: 17 Minutes

Nutritional Information

Calories 171
Fat 3.4 g
Satfat 0.4 g
Protein 24.7 g
Carbohydrate 7.9 g
Cholesterol 47 mg
Iron 0.8 mg
Sodium 639 mg
Caloriesfromfat 19 %
Fiber 0.4 g
Calcium 50 mg

Ingredients

2/3 cup fat-free, less-sodium chicken broth
1/4 cup fat-free half-and-half
1 1/2 teaspoons fresh lemon juice
3/4 teaspoon curry powder
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/4 pounds sea scallops
4 teaspoons all-purpose flour
Cooking spray
2 teaspoons olive oil, divided
2 tablespoons chopped fresh parsley
2 tablespoons thinly sliced green onions

Preparation

Combine first 6 ingredients in a bowl; stir well, and set aside.

Pat scallops dry with paper towels to remove excess moisture; lightly coat scallops with flour. Coat a large nonstick skillet with cooking spray; add 1 teaspoon oil. Place pan over medium-high heat until hot. Add half of scallops; cook 2 minutes on each side. Remove scallops from pan; set aside, and keep warm. Repeat procedure with remaining oil and scallops.

Return scallops to pan, and add broth mixture; bring to a boil. Cook 3 minutes or until sauce is slightly thickened. Sprinkle with parsley and green onions.

Note:

Oxmoor House Healthy Eating Collection

January 2003
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