Serve this quick and easy seafood dish over whole grain linguini. Oven roasted seasonal veggies are great on the side. One serving of the scallops in their sauce has less than 250 calories, 12g fat, and 8g carbs. Not bad!
2 tsp butter
1 tsp olive oil
1 pound bay scallops, patted dry
2 cloves garlic minced
1 Tbsp all-purpose flour
1/4 tsp salt
1/4 tsp ground white or black pepper
1 cup chicken broth
4 oz Neufchatel cheese, cubed
2 Tbsp Parmesan cheese, freshly grated
1. In a large non-stick skillet over medium high heat, melt together the butter and olive oil. Add the dried scallops in a single layer. Quickly sear the scallops, but do not cook completely. Remove the scallops from the pan with a slotted spoon, leaving the juices in the pan, and set aside. Reduce the heat to medium low.
2. In the same skillet, cook the garlic very briefly, just until heated and fragrant. Whisk in the flour and cook, stirring constantly, for two minutes. Season with the salt and pepper. Gradually whisk in the chicken broth, then stir in the cubed cream cheese. Cook and stir until the cream cheese has melted and the sauce begins to thicken. Return the scallops, along with any juices, to the skillet. Cook just until the scallops are hot. By this time they will be fully cooked. Sprinkle on the Parmesan cheese and serve.