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Lemon-Sauced Scallops

Yield 4 servings (serving size: about 5 ounces scallops and 1 tablespoon sauce)

Ingredients

  • 3/4 cup all-purpose flour
  • 1/4 teaspoon ground white pepper
  • 1 1/2 pounds fresh bay scallops
  • 3 large egg whites, lightly beaten
  • Cooking spray
  • 1 tablespoon plus 1 teaspoon reduced-calorie margarine, divided
  • 2/3 cup dry white wine or low-sodium chicken broth
  • 1/2 cup sliced green onions
  • 1/4 cup lemon juice
  • 1/8 teaspoon salt

Nutrition Information

  • calories 278
  • caloriesfromfat 0.0 %
  • fat 3.7 g
  • satfat 0.7 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 34.5 g
  • carbohydrate 24.7 g
  • fiber 1 g
  • cholesterol 57 mg
  • iron 0.0 mg
  • sodium 454 mg
  • calcium 0.0 mg

How to Make It

  1. Combine flour and pepper in a shallow dish. Dip scallops in flour mixture; dip in egg white, and dip in flour mixture again.

  2. Coat a nonstick skillet with cooking spray; add 2 teaspoons margarine. Place over medium-high heat until margarine melts. Add half of scallops; cook 6 minutes or until scallops are lightly browned, turning to brown all sides. Remove scallops from pan; set aside, and keep warm. Repeat with remaining margarine and scallops. Add wine and remaining 3 ingredients to pan; cook 3 minutes or until mixture reduces to 1/3 cup.

  3. To serve, arrange scallops on a serving platter; top with sauce.

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