Pan Roasted Scallops w Fava Bean Purée - 12g Carbs, 2g Fiber
From www.lifescript.com and FoodFit
Serves: 4
Preparation time: 35 minutes
Cooking time: 35 minutes
For the fava bean purée:
1 cup fava beans
1/4 cup chopped onion
1 1/2 cloves garlic
1 sprig fresh thyme or a pinch of dried thyme
1/2 Tbsp olive oil
1 small Idaho potato
1/2 cup chicken stock, plus extra
Salt to taste
Freshly ground black pepper
For the pan roasted scallops:
1 lb bay scallops
Salt to taste
Freshly ground black pepper
1 Tbsp olive oil
For the fava bean purée:
1. Bring a pot of well salted water to a boil and prepare an
ice bath. Remove the outer shell of each fava bean. Blanch the
fava beans in the boiling water until they are bright green and
tender, about 4 to 5 minutes. Remove the beans and plunge them
into the ice bath. When cool, drain and dry on paper towels.
2. In a small sauce pot, cook the onion, garlic, thyme, pinch
of salt, fresh pepper and olive oil over medium heat until the
onion begins to wilt, about 5 minutes. Add the chicken stock.
3. Peel and dice the potato and add it to the pot. Cook,
uncovered, until the potato is completely tender, about
20 minutes. Add a splash of chicken stock as needed to prevent
the mixture from drying out.
4. If using fresh thyme, remove it now. Purée the potato mixture
in a blender or food processor. Add the fava beans and purée.
Add chicken stock by the tablespoon until the consistency is
pour-able. Taste and adjust the seasoning with salt and pepper.
Keep warm.
For the scallops:
1. Season the scallops with salt and pepper.
2. Add the oil to a sauté pan and heat over high heat.
3. Add the scallops to the hot pan and sear for about 2 minutes
on each side.
4. To serve, place 1/4 cup of the fava bean puree in the center
of a warmed plate and top with the scallops.
Serving size: 4 oz scallops with 1/4 cup purée
Nutrition Facts:
192 Calories, 6g Total Fat, 1g Saturated Fat, 22g Protein,
12g Total Carbs, 2g Dietary Fiber, 358mg Sodium,
30% Calories from Fat, 46% Calories from Protein,
24% Calories from Carbs