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 = 30What's this? |
Curried Sea Scallops - Low Sodium Version
Servings = 2 | Serving size =4 ounces scallops with sauce
This recipe can be multiplied by 2,3.
This recipe does not make very good leftovers.
Serve with Coconut Rice.
| 2 tsp | olive oil |
| 1 tsp | unsalted butter |
| 1 Tbsp | shallot (minced) |
| 1 Tbsp | flour |
| 1/2 cup | 2% milk |
| 1/4 cup | white wine |
| 1/8 tsp | salt |
| fresh ground black pepper to taste | |
| 1 tsp | curry powder |
| 10 | threads saffron |
| 1 tsp | lemon zest |
| 1 tsp | Splenda |
| 8 ounces | sea scallops |
Place the olive oil and butter in a small sauce pan over medium heat. Add the minced shallots and cook for about 5 minutes. Don’t allow the shallots to brown.
When the shallots are translucent add the flour and stir gently with a whisk until the flour is well blended. Add the chicken stock, milk, salt, pepper curry powder, saffron, lemon zest and Splenda.
Reduce the heat to low-medium and cook the sauce gently for 10 to 15 minutes. Whisk the sauce frequently and after it begins to thicken remove from the heat.
Place a large skillet over medium-high heat. When the pan is hot spray lightly with olive oil and add the scallops. Do not overcrowd the pan. Cook on the first side for about 3 minutes. Turn the scallops to cook on the other side for 3 - 5 minutes.
When turning the scallops place the sauce back on the burner over low-medium heat. Heat gently while the scallops are cooking.
Divide the sauce between two plates and top with the cooked scallops and serve.
Nutrition Facts
Serving size: 4 ounces scallops with sauce | Servings 2
Calories 238 | Calories from Fat 81
Amount Per Serving (% Daily Value)
Total Fat 9g (13%) | Saturated Fat 3g (13%)
Monounsaturated Fat 4g | Trans Fat 0g
Cholesterol 48 mg (4 %) | Sodium 363 mg (14 %)
Total Carbohydrates 12g (4%) | Sugars 1g
Dietary Fiber 1g (2%) | Protein 22g
Vitamin A 4% | Vitamin C 10 % | Calcium 13% | Iron 6%
Vitamin K 4 mcg | Potassium 539 mg | Magnesium 81 mg
"For me, the cooking life has been a long love affair, with moments both sublime and ridiculous."
-Anthony Bourdain, Chef, Author
The refrigerator light goes on...
This is such an easy recipe and so very elegant. The hardest part is mincing a tablespoon of shallots. Well, you do have to make some rice and a veggie to go with it but even still it's a perfect weeknight meal when you're tired but it works for Saturday night dinner parties.