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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"We all know that it is women who make the decisions, but we have to let men think that the decisions are theirs. It is an act of kindness on the part of women."
-Alexander McCall Smith, Author

The refrigerator light goes on...

Scallops are the perfect weeknight meal. They take only a few minutes to prepare, are low in calories and taste fantastic. This is a good example of how a simple seasoning placed in good quality oil can season delicately-flavored scallops without overpowering them.

You can overdo this with too much spice and it does require serving with a side dish that will balance the flavors, like Coconut Rice or Curried Corn.

When adding the scallops to the pan, start at the 12:00 point as if the pan were a clock. Work clockwise with each additional scallop so that you always know which one went in first and was in the longest so they all cook for the same length of time. When the first one is done and you begin taking them out of the pan, the last one will have cooked as long as the first.

Sea Scallops

What you purchase in the market are actually the muscle that holds the two shells of the scallop together. Sea scallops are about 1 1/2 inches in diameter and should be a translucent beige, creamy color. Some will be slightly pink. (See also Bay Scallops.)

The best quality is "dry" or "dry pack" sea scallops. These are packed in muslin bags and kept on ice.

Because scallops don't live well out of water (as clams or oysters can) they are shucked when caught and kept chilled on board the fishing boat. Day boat scallops are the freshest and are so named because they are delivered to market the day of harvest.

If they are wet or white looking, they have been soaked in water to increase their weight. For years, many scallops have been treated with sodium tripolyphosphate (STP). These chemicals help to retain the natural moisture, but in excess, STP promotes the absorption of water into the scallop. This can increase the weight by as much as 25% and makes for a wet gummy scallop. The STP-treated scallops take on a white, opaque appearance and have a bitter chemical flavor. Look for scallops labeled "chemical free."

4 ounces sea scallops = 100 calories, <1g fat, 0g sat fat, 0g mono fat, 19g protein, 3g carbohydrates, 182mg sodium, 37mg cholesterol


 

Garam Masala Scallops



Servings = 2 | Serving size =4 ounces scallops

Cooking Time = 15 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe makes great leftovers in sandwiches or salads.

Serve with Coconut Rice or Coconut Rice - Low Sodium Version or Curried Corn

AND

Serve with Shredded Brussels Sprouts or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Shredded Brussels Sprouts - Low Sodium Version or Green Beans Almondine

2 tsp olive oil
8 ounces sea scallops
1 tsp garam masala
1/8 tsp salt
fresh ground black pepper (to taste)

Place the olive oil in a large skillet over medium-high heat.

While the oil is heating, pat the scallops with a paper towel so that they are dry.

Place the garam masala in the oil and swirl in the pan with a spatula until it coats the bottom of the pan.

Place the scallops in the hot oil.

Sprinkle the salt and pepper over the scallops.

Cook on one side for about 5 minutes. Adjust the heat so that the scallop brown, but do not burn.

Turn and cook for another five minutes. Serve.

Nutrition Facts

Serving size = 4 ounces scallops

Servings = 2

.

Amount Per Serving

Calories 143 Calories from Fat 49
  % Daily Value
Total Fat 6g 7%
    Saturated Fat 1g 2%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 37mg 12%
Sodium 328mg 14%
Total Carbohydrates 3g 1%
    Dietary Fiber <1g <1%
    Sugars 0g  
Protein 19g  
Vitamin A 0% Vitamin C 4%
Calcium 4% Iron 0%
Vitamin K 3 mcg Potassium 374 mg
Magnesium 65 mg