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Curried Sea Scallops

Oxmoor House
Prep time 15 mins
Cook time 17 mins
Yield 4 servings,(serving size: 5 ounces scallops and 2 tablespoons sauce)

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

Nutrition 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

How to Make It

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

  2. 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.

  3. 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.

Oxmoor House Healthy Eating Collection