Sweet, tender scallops need very little cooking. In fact, to remain delicate and flavorful, they should be cooked only a few minutes over high heat in a skillet large enough to hold them in one layer without touching. The result will be a crusty coating while the inside remains juicy.
Saffron Vegetable Pilaf
1 teaspoon olive oil
1/2 cup frozen, chopped onion
1/2 cup portobello mushrooms, sliced
1/2 cup long-grain white rice
1 cup fat-free, low-sodium chicken broth
1/4 teaspoon saffron threads
1 cup frozen peas
Salt and fresh ground black pepper
2 tablespoons freshly grated Parmesan cheese
Heat olive oil in a nonstick skillet over medium-high heat. Add onion and mushrooms. Saute 3 minutes. Add rice and saute one minute. Add chicken broth and saffron. Bring liquid to a simmer, cover with a lid and cook 10 minutes. Add peas and continue to simmer, covered, 3 minutes. Liquid should be absorbed and rice cooked through. Simmer a few more minutes if needed. Add salt and pepper to taste, sprinkle with Parmesan cheese and serve with scallops.
Per serving: 305 calories (40 calories from fat), 4.5 grams fat (1 gram saturated), 54 milligrams cholesterol, 12 grams protein, 54 grams carbohydrates, 6 grams fiber, 370 milligrams sodium, 7 grams sugars.
Sauteed Scallops
2 teaspoons olive oil
3/4 pound large scallops
1/2 tablespoon flour
1/2 cup dry vermouth
1/2 cup fat-free, low-sodium chicken broth
2 tablespoons heavy cream
Salt and fresh ground black pepper
Heat oil in a nonstick skillet over medium-high heat. Add scallops and saute 2 1/2 minutes on each side. Remove scallops to a plate and add flour to pan. Add vermouth to the pan, raise the heat to high and reduce the liquid by half, about 1 minute. Add chicken broth and reduce by half again, about 1 minute. Remove from heat and stir in the cream. Add salt and pepper to taste. Return scallops to the pan just to warm through, about 1/2 minute, and serve.
Per serving: 250 calories (55 calories from fat), 6 grams fat (1 gram saturated), 70 milligrams cholesterol, 31 grams protein, 4 grams carbohydrates, 0 grams fiber, 475 milligrams sodium, 2 grams sugars.
Comments