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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Scallops are a low-fat source of high-quality protein, with about 1 gram of fat and 24 grams of protein per 5-ounce serving. 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 |
Directions:
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 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. Add broth mixture; bring to a boil. Cook 3 minutes or until sauce is slightly thickened. Sprinkle with parsley and green onions.
4. carbo rating: 7
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