MiladyB

Curried Sea Scallops

1/3 cup low sodium/Fat free chicken broth
1/4 cup Fat Free half and half
1 1/2 t. lemon juice
3/4 t. curry powder
1/2 t. salt
1/4 t. pepper
_________________________________________
***Mix the above 6 ingredients in a pot .....then you
take
1 1/4 lb sea scallops-wash and pat dry and coat with 4 t. flour
heat over medium high heat until hot, spray lightly with pam and put in 1 t. EVOO.....
place 1/2 of the scallops in and cook 2 minutes on each side (until white) then remove
from heat and keep the scallops warm, do the same with another t. of EVOO and the other
half of the scallops

when the scallops are all done (white) mix them in the pot with the 6 ingredients from
above and cook until it boils, lower the heat and cook an additional 3 minutes until
sauce thickens....top with 2 tbsp fresh parsley ( I used cilantro as well) and 2tbs
scallions ( I did not have any of these...hence the cilantro)

Makes 4 servings
cals-171
fat-3.4
carbs-7.9
protein-24.7

__________________
Beth

Little Victories; Grand Rapids, MI
Bariatric Support Group


CherishedTeddyBear-(TT Bear Lover)

The Poetry of Milady
New Beginnings: My Journey to LIFE

359(BMI: 57.9)/143(BMI:23.1)
Highest/Current

Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 216 lbs GONE!!


Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008

Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbadder removal: 06/09/08-Dr Randal Baker