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Pan-Seared Scallops with Chili Cream Sauce

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

Ingredients

  • 1 1/2 pounds sea scallops
  • 2 tablespoons plus 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 1% low-fat milk
  • 2 tablespoons chopped fresh cilantro
  • Fresh cilantro sprigs

Nutrition Information

  • calories 209
  • caloriesfromfat 17 %
  • fat 4 g
  • satfat 0.9 g
  • monofat 1 g
  • polyfat 1.4 g
  • protein 30.7 g
  • carbohydrate 10.7 g
  • fiber 0.4 g
  • cholesterol 58 mg
  • iron 1 mg
  • sodium 462 mg
  • calcium 103 mg

How to Make It

  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 a 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 constantly. Add chili powder, salt, and cumin; 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. Garnish with cilantro sprigs, if desired.