• 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)
  • Fresh cilantro leaves


  1. 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.
  2. Place bell pepper, salt, pepper sauce and garlic in blender or food processor. Cover and blend or process 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.
  3. 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.

Recipe Yield: Servings: 4

Nutritional Information Per Serving:

Calories: 115
Fat: 1 grams
Sodium: 270 milligrams
Cholesterol: 35 milligrams
Protein: 20 grams
Carbohydrates: 6 grams

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Diabetic Exchanges

3 Low-Fat Meat; 1 Vegetable