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Ингредиенты
- 1Â 1/2 lb Sea scallops
- 3 Tbsp. Flour, divided
- 1 Tbsp. Vegetable oil
- 1 Tbsp. Butter
- 2 tsp Chili pwdr
- 1/4 tsp Salt
- 1/2 tsp Cumin
- 3/4 c. Lowfat milk, (or possibly half and half)
- 2 Tbsp. Minced fresh cilantro
Инструкции
- Combine scallops and flour in large ziploc bag; shake gently to coat scallops. Heat oil in bottom of heavy skillet. Cook scallops 2 min on each side or possibly till lightly browned. Remove scallops and keep hot. Heat butter in same skillet. Sprinkle with remaining flour and cook 1 minute, stirring constantly. Stir in chili pwdr, salt and cumin. Gradually add in lowfat milk and stir till thickened. Return scallops to pan and coat with sauce.
- Sprinkle with cilantro.
- Yield: 4 servings.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 924g | |
| Calories 1004 | |
| Calories from Fat 295 | 29% |
| Total Fat 33.41g | 42% |
| Saturated Fat 10.21g | 41% |
| Trans Fat 0.35g | |
| Cholesterol 264mg | 88% |
| Sodium 1895mg | 79% |
| Potassium 2621mg | 75% |
| Total Carbs 46.45g | 12% |
| Dietary Fiber 2.6g | 9% |
| Sugars 10.0g | 7% |
| Protein 123.74g | 198% |
