1 1\/2 lb. sea scallops
\n2 T. plus 2 tsp. all-purpose flour, divided
\n1 tsp. vegetable oil
\n1 tsp. margarine
\n1 tsp. chili powder
\n1\/4 tsp. salt
\n1\/8 tsp. ground cumin
\n3\/4 C. 1% low-fat milk
\n2 T. chopped fresh cilantro
\nFresh cilantro sprigs<\/p>\n
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.<\/p>\n
Yield: 4 servings
\nServing size: 5 oz. scallops and 2 T. sauce<\/p>\n
Calories: 209
\nFat: 4g
\nFiber: 0.4g<\/p>\n","protected":false},"excerpt":{"rendered":"
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…<\/p>\n