THIS COLORFUL, elegant dish is a dieter's delight with just 115 calories and one gram fat per serving.
Scallops with Red Pepper Sauce
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
1/4 cup sliced green onions, with tops
Place steamer basket in one-half 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 eight to ten 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 one-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 four to five minutes or until scallops are white in center.Serve sauce with scallops.garnish with cilantro.
serves four.Each serving has 115 calories,20 grams protien,1 gram fat,6 grams carbohydrate,35 milligrams cholesterol and 270 milligrams sodium.
"Betty Crocker's Low-Fat, Low-Cholesterol Cookbook;" Prentice Hall Press -- 1991