MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT 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.

 

"Good intentions are not enough. They've never put an onion in the soup yet."
-Sonia Levein, Screenwriter

The refrigerator light goes on...

When you think about a Mediterranean style diet, this recipe fits so much of it so well. Fish, fresh veggies, lean meats, legumes and great quality oil. All of this in a dish that takes about 30 minutes and is perfect for both weeknights and also at home on a weekend dinner party table.

Chiffonade

In French this means “made of rags,” so slicing a food into very thin strips is known as a chiffonade.  Lining up the leaves of spinach and slicing across yielding long thin strips is a chiffonade. This is also done with herbs, such as basil or mint, by stacking the leaves, rolling them up in a tube and cutting across the roll into ribbons. 


 

Scallops with White Beans - Low Sodium Version



Servings = 2 | Serving size =4 ounces scallops with beans

Cooking Time = 30 Minutes

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

This recipe does not make very good leftovers.

1 tsp olive oil
1 clove garlic (minced)
1 small onion (diced)
1 15 ounce can no salt added canellini beans (drained and rinsed)
1/8 tsp red pepper flakes
2 tsp dried sage
fresh ground black pepper (to taste)
1 1/2 cups water
spray olive oil
2 small tomatoes (sliced in half)
2 slices prosciutto (sliced into thin strips)
1/2 tsp dried oregano
8 ounces sea scallops
4 ounces kale (sliced into thin chiffonade)

Place the olive oil in a medium skillet over medium heat. Add the garlic and onion. Cook, stirring frequently, for about 5 minutes.

Add the beans, red pepper flakes, sage, pepper and water. Reduce the heat to medium low and simmer, stirring occasionally.

While the beans are simmering place a large skillet in the oven and preheat to 375°F. When the oven is hot spray lightly with olive oil and place the tomatoes in the pan cut side down. Add the prosciutto to the pan.

After about 8 – 10 minutes spray the pan lightly again and add the scallops. Cook for about 6 – 8 minutes and turn. Sprinkle the oregano over the scallops and tomatoes. Cook for another 6 minutes or so.

While the scallops are cooking add the kale and stir. Stir occasionally.

When the scallops are done divide the beans between two plates and top with the scallops and tomatoes. Sprinkle the prosciutto over the top and serve.

Nutrition Facts

Serving size = 4 ounces scallops with beans

Servings = 2

.

Amount Per Serving

Calories 359 Calories from Fat 49
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 1g 6%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 45mg 15%
Sodium 399mg 17%
Total Carbohydrates 44g 15%
    Dietary Fiber 12g 49%
    Sugars 3g  
Protein 35g  
Vitamin A 217% Vitamin C 161%
Calcium 24% Iron 27%
Vitamin K 559 mcg Potassium 1416 mg
Magnesium 167 mg