Makes 2 servings
When you taste this creamy sauce you’ll never believe it could be so low in calories. For a filling up-day dinner, spoon the scallops and sauce over whole-wheat noodles.
FOR THE SAUCE:
1/2 cup reduced-fat chicken broth
1 1/2 teaspoons cornstarch
2 tablespoons nonfat cream
cheese
1 tablespoon minced fresh tarragon or 1 teaspoon dried
2 tablespoons minced fresh chives
Salt, to taste
FOR THE SCALLOPS:
2 teaspoons canola oil
3/4 pound sea scallops, patted dry
1 tablespoon freshly squeezed lime juice
TO SERVE:
2 cups fresh young green beans,
steamed until crisp-tender
Make the sauce: Whisk a little of the broth and the cornstarch together in a small saucepan. Whisk in the remaining broth, add the cream cheese, and cook over medium heat, stirring, until the cheese has melted and the sauce is thickened and bubbly. Stir in the tarragon and chives, season with salt, and remove from the heat.
To cook the scallops, heat the oil in a medium nonstick skillet over high heat. Add the scallops and sauté carefully, so they don’t break, until golden, about 2 minutes. Stir in the lime juice. Add the scallops to the sauce and divide between two plates. Serve with the green beans on the side.
Per serving with green beans: Calories 225, Protein 32g, Total fat 6g, Sat fat 1g, Trans fat 0g, Cholesterol 60mg, Carbohydrate 8g, Dietary fiber 0g, Sodium 411mg