Scallops With Red Pepper Sauce

Serves: 4
Total Calories: 227


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.

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.

Nutritional Facts:

Serves: 4
Total Calories: 227
Calories from Fat: 13

This Scallops With Red Pepper Sauce recipe is from the Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today Cookbook. Download this Cookbook today.

More Recipes from the Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today Cookbook:
Asian Chicken Salad With Peanut-Soy Dressing
Baked Oregano Chicken
Border Chicken & Bean Soup
Broiled Caribbean Swordfish
Caesar Turkey Subs
Chicken & Corn Bread Stuffing Casserole
Cornmeal-Crusted Catfish
Country Turkey Stroganoff
Curried Tuna Salad With Toasted Pecans
Grilled Creole Snapper
Grilled Sesame-Ginger Turkey Slices
Hot Seared Chicken
Lemon-Dill Shrimp
Oven-Fried Chicken Nuggets
Parmesan-Basil Perch
Provencal Lemon Chicken
Risotto-Style Gorgonzola Chicken & Orzo
Salmon Teriyaki
Scallops With Red Pepper Sauce
Southwest Chicken & Chili Stew
Spicy Chicken Drumsticks
Summer Garden Chicken Stir-Fry
Sweet Apricot BBQ Shrimp Kabobs
Turkey Tenderloins With Cranberry Stuffing

"I must say this is the best recipe software I have ever owned."

"Your DVO cookbook software saves me time and money!"
-Mary Ann

"Call it nutrition software, meal planning software, cooking software, recipe manager, or whatever you want. It is the software I use to stay healthy!"

"Your software is the best recipe organizer and menu planner out there!"

"Thank you so very much for creating such a wonderful cooking recipe program. I think this is the best recipe program there is!"

"I saw lots of recipe software for PC computers but I was having a hard time finding really good mac recipe software. I'm so glad I discovered Cook'n! It's so nice to have all my recipes in a computer recipe organizer. Cook'n has saved me so much time with meal planning and the recipe nutrition calculator is amazing!!!

My favorite is the Cook'n Recipe App.