1/4 cup all-purpose flour
1/2 teaspoon dried thyme
1/2 teaspoon paprika
1/4 teaspoon cayenne
1 pound scallops, rinsed and patted dry
2 2 teaspoons extra-vigin oiive oil
1/4 cup finely chopped green onion
1/4 cup dry white wine or nonfat, low-sodium chicken broth
2 tablespoons lemon juice
2 tablespoons diet margarine
1/2 teaspoon salt
2 tablespoons chopped fresh parsley leaves
In a shallow pan, such as a pie pan, combine flour, thyme, paprika and cayenne; blend well. Add scallops and toss until completely coated. Shake off excess flour; set aside.
Place a 12-inch nonstick sillet over medium-high heat until hot. Coat skillet with cooking spray; add oil, tilt skillet to lightly coat bottom. Add scallops and cook 2 minutes; turn and cook 2 minutes longer or until in opaque in center. Remove scallions from skillet and place on serving platter. Sprinkle green onion over scallops.
Return skillet medium high heat; add wine and lemon juice. Bring to a boil and continue boiling 1 minute or until reduced slightly, scraping bottom and sides. Remove from heat. Stir in margarine and salt until melted. Pour over scallops and top with parsley.
- Makes 4 servings(3 ounces scallops per serving)
- Dietary Exchange 1/2 starch
- 3 meat
- Calories 210
- Fat 9 g
- Protein 19 g
- Carbohydrates 10 g
- Cholestoral 36 mg
- Sodium 849 mg (watch)