Next to lobster, scallops have to be my favorite seafood. Big fat sea or diver scallops, quick from the sea to the saute pan. Here’s a healthy recipe for scallops that’s ready in minutes and has less than 6 grams carbs.
Scallops with Creamy Wine Sauce
1/3C fresh chopped green onions
1/4t red pepper flakes
1T low sodium soy sauce
1t canola or vegetable oil
1 lb large sea scallops
1/2C white wine, one on the sweet side
4 large romaine or cabbage leaves
1/2C clam juice
1t distilled white vinegar
1 bay leaf
1/2C plain yogurt
1/4C chopped red bell pepper
In ziplock bag, combine green onions, red pepper flakes, soy sauce and oil. Add scallops to bag, seal, shake to coat. Refrigerate for 30 minutes.
In a saute pan, bring wine to simmer over medium heat. Place lettuce leaves in pan, cover. Reduce heat to low, simmer for 3 minutes or until lettuce is wilted. Take pan off heat, remove leaves with a slotted spoon, place on paper towels to drain.
Top each leaf with 1/2C of the scallop mixture. Roll leaves to form a package. Return saute pan with wine to burner. Add clam juice, vinegar and bay leaf. Bring to boil.
Place lettuce packages, seam side down, in pan. Cover, lower heat and simmer for 5 minutes. Using slotted spoon, take packages out of pan. Arrange on 4 plates.
Remove bay leaf, return pan to heat. Bring remaining liquid to boil.
Lower heat, simmer for 7 minutes or until liquid is reduced to 2T. Add yogurt, whisk until smooth. Garnish each package with 2T sauce and 1T red bell pepper.
Don’t expect leftovers.
Calories: 89.1, Carbs: 5.3g, Satfat: 0.2g, Protein: 7.7g
Recipe courtesy dLife.com
Kent McDonald is a Certified Personal Chef, living and working in Phoenix, AZ. (c) All Rights Reserves, 2012.