1 1/2 lb. sea scallops
2 T. plus 2 tsp. all-purpose flour, divided
1 tsp. vegetable oil
1 tsp. margarine
1 tsp. chili powder
1/4 tsp. salt
1/8 tsp. ground cumin
3/4 C. 1% low-fat milk
2 T. chopped fresh cilantro
Fresh cilantro sprigs

Combine scallops and 2 T. flour in a large zip-top bag; seal bag and shake gently to coat scallops. 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. Melt margarine in skillet over medium heat. Add 2 tsp. 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.

Yield: 4 servings
Serving size: 5 oz. scallops and 2 T. sauce

Calories: 209
Fat: 4g
Fiber: 0.4g