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Cook'n with Betty Crocker 
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Scallops With Red Pepper Sauce |
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Serves: 4 Print this RecipeLOW FAT/LOW CHOLESTEROL/LOW CALORIE Prep: 20 min Cook: 5 min Red pepper sauce is a firey little number made with peppers, vinegar and salt. Many brands are available, and the heat varies greatly among them. Some are so hot that just a drop is enough; others are milder, allowing you to be more generous, so pick your favorite! 1 large red bell pepper cut into fourths 1/8 teaspoon salt 10 drops red pepper sauce 1 clove garlic, finely chopped 1/4 cup fat-free plain yogurt 1 pound bay scallops 4 medium green onions, sliced (1/4 cup) Fresh cilantro leaves Hot cooked pasta or rice, if desired 1. Place steamer basket in 1/2 inch water in saucepan or skillet (water should not touch bottom of basket). Place bell pepper in basket. Cover tightly and heat to boiling; reduce heat to medium-low. Steam 8 to 10 minutes or until tender. 2. Place bell pepper, salt, pepper sauce and garlic in blender or food processor. Cover and blend on medium speed until almost smooth. Heat bell pepper mixture in 1-quart saucepan over medium heat; stirring occasionally, until hot; remove from heat. Gradually stir in yogurt; keep warm. 3. Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Add scallops and onions; stir-fry 4 to 5 minutes or until scallops are white. Serve sauce with scallops. Garnish with cilantro. Serve with pasta. NUTRITION INFORMATION 1 Serving Calories 90 (Calories from Fat 10) Fat 1g (Saturated 0g) Cholesterol 20mg Sodium 240mg Carbohydrate 7g (Dietary Fiber 1g) Protein 14g % DAILY VALUE: Vitamin A 26%; Vitamin C 66%; Calcium 10%; Iron 12% DIET EXCHANGES: 2 Very Lean Meat, 1 Vegetable From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved. This recipe comes from the Cook'n collection. Try Cook'n for FREE!
Provencal Lemon Chicken Baked Oregano Chicken Oven-Fried Chicken Nuggets Summer Garden Chicken Stir-Fry Risotto-Style Gorgonzola Chicken & Orzo Southwest Chicken & Chili Stew Border Chicken & Bean Soup Spicy Chicken Drumsticks Chicken & Corn Bread Stuffing Casserole Asian Chicken Salad With Peanut-Soy Dressing Country Turkey Stroganoff Turkey Tenderloins With Cranberry Stuffing Grilled Sesame-Ginger Turkey Slices Caesar Turkey Subs Cornmeal-Crusted Catfish Parmesan-Basil Perch Grilled Creole Snapper Broiled Caribbean Swordfish Salmon Teriyaki Curried Tuna Salad With Toasted Pecans Scallops With Red Pepper Sauce Lemon-Dill Shrimp Sweet Apricot BBQ Shrimp Kabobs THE PARTICULARS ON POULTRY LOW-FAT COOKING 101: MAKING FATLESS CHICKEN BROTH LOW-FAT COOKING 101: TRIM THE FAT FROM CHICKEN TIPS FOR DINING OUT HEALTHY CONVENIENCE |
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