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Low Fat Scallops With Red Pepper Sauce Recipe
Ingredients
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 plain nonfat yogurt
1 pound bay scallops
1/4 cup sliced green onions (with tops)
cilantro leaves.
Method
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.
Steam 8 to 10 minutes or until tender.
Place bell pepper, salt, pepper sauce and garlic in blender or food processor.
Cover and blend on medium speed until almost smooth.
Heat in 1-quart saucepan over medium heat, stirring occasionally, until hot; remove from heat.
Gradually stir in yogurt; keep warm.
Spray 10-inch nonstick skillet with nonstick cooking spray.
Heat over medium-high heat.
Add scallops and onions; stir-fry 4 to 5 minutes or until scallops are white in center.
Serve sauce with scallops.
Garnish with cilantro.
:SERVINGS (WITH ABOUT 2 TABLESPOONS SAUCE EACH).
:MICROWAVE DIRECTIONS: Prepare bell pepper as directed-except place in 1-quart microwavable casserole.
Add 1/4 cup water.
Cover tightly and microwave on high 4 to 5 minutes, stirring after 2 minutes, until tender; drain.
Blend as directed.
Pour into 1-quart microwavable casserole.
Cover tightly and microwave on high 30 to 60 seconds or until hot.
Stir in yogurt.
Mix scallops and onions in 1-1/2-quart microwavable casserole.
Cover tightly and microwave on high 4 to 6 minutes, stirring every 2 minutes, until scallops are white in center; drain.
