Seared scallops with new potatoes and field greens
Dietitian’s tip: This warm salad makes for a quick, light supper.
Be careful not to overcook the scallops, or they’ll lose their
subtle texture. If you can, make the lemon dressing earlier in
the day to allow flavors to blend.
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least 50% whole grains
and no more than 1 tsp of sugar per serving
SERVES 4
For the dressing
1 cup silken or soft tofu
1 tsp lemon zest
1 Tbsp fresh lemon juice
1 1/2 tsp Dijon mustard
1/2 tsp anchovy paste
1 clove garlic, minced
1/4 tsp salt
1/4 tsp freshly ground black pepper
12 Tbsp extra-virgin olive oil
1 lb Yukon gold or red-skinned new potatoes
1 1/4 lb sea scallops
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 Tbsp olive oil
8 cups mixed field greens such as baby lettuces, sorrel, and tatsoi
6 Tbsp chopped fresh chives
2 tsp cracked black pepper
To make the dressing, in a blender or food processor, combine the
tofu, lemon zest and juice, mustard, anchovy paste, garlic, salt,
and pepper. Process until smooth. With the motor running, slowly
add the extra-virgin olive oil. Cover and refrigerate until needed.
Put the potatoes in a saucepan, add water to cover and bring to a
boil over high heat. Reduce the heat to medium and cook uncovered,
until the potatoes are tender, about 15 to 20 minutes. Drain and let
stand until just cool enough to handle. Cut each potato in half — or
quarters, if the potatoes are large. In a bowl, toss the potatoes
gently with half of the dressing. Set aside and keep warm.
Season the scallops with the salt and black pepper. In a large frying
pan, heat the olive oil over medium-high heat. Place the scallops
in the hot pan and sear on one side until golden, about 1 minute.
Turn and cook on the other side until the scallops begin to turn
opaque at the center, about 1 to 2 minutes longer. Remove from the
heat.
To serve, toss the greens with the remaining dressing and divide
among individual plates. Scatter the potatoes and scallops over
the greens. Sprinkle with the chives and cracked pepper.
Serve immediately.
Nutritional Analysis
(per serving)
Calories 344
Monounsaturated fat 7 g
Protein 32 g
Cholesterol 47 mg
Carbohydrate 31 g
Sodium 619 mg
Total fat 12 g
Fiber 5 g
Saturated fat 2 g
Mayo Clinic Healthy Weight Pyrmid Servings:
1 Vegetables, 1 Carbohydrates, 2 Protein and dairy, 1 Fats
Diabetes Meal Plan Exchanges:
2 Starches, 1 Nonstarchy vegetables, 4 Meat and meat substitutes,
1 Fats
Dash Eating Plan Servings:
1 Vegetables, 2 Meats, poultry and fish,
1 Nuts, seeds and dry beans, 1 Fats and oils