Healthy Recipes: Greek-Style Scallops
Dec. 7, 2010
Olive oil, garlic, feta and pine nuts are staples in this classic Mediterranean-inspired dish. Their bold flavors complement the scallops, proving that you don’t need to drown such seafood in cream and butter to make it delicious. This is an excellent base for any meal with 14 grams of protein and a modest 200 calories. Try serving alongside brown rice and steamed veggies for a medley of flavor fit for any occasion.
Reprinted from The New American Plate Cookbook by the American Institute for Cancer Research.
4 tsp. olive oil, divided
1 lb. sea scallops
1 cup chopped onion
1 cup sliced mushrooms
2 large garlic cloves, minced
2 large tomatoes, seeded and chopped
2 tsp. freshly squeezed lemon juice
1/4 cup chopped flat leaf parsley, loosely packed
1 tsp. chopped fresh or 1/4 tsp. dried oregano
Salt and freshy ground black pepper
1⁄3 cup crumbled reduced-fat feta cheese
2 Tbsp. pine nuts, toasted*
*Note: To toast nuts, place in a small, dry skillet over medium heat. Stir frequently until lightly browned, about 2–3 minutes. Transfer to a small dish and cool.
In large nonstick skillet, heat 2 teaspoons of oil over medium-high heat. Add scallops and cook, stirring often, for 5–6 minutes, until opaque and tender. Transfer scallops and liquid from skillet to a bowl; set aside. Cool skillet then rinse under hot water and dry.
In same skillet, heat remaining oil over medium-high heat. Add onion and sauté, stirring often, for 2 minutes. Add mushrooms and sauté, stirring often, for 3–5 minutes, until onion is soft. Add garlic and sauté, stirring for 1 minute.
Add tomatoes, lemon juice, parsley and oregano, then salt and pepper to taste. Bring to a boil, reduce heat and simmer, stirring occasionally, for 5 minutes. Stir in scallops with their liquid and bring to a boil, stirring occasionally. Top with feta cheese and pine
nuts. Serve immediately.
Makes 4 servings. Per serving: 196 calories, 10 g total fat (2 g saturated fat), 13 g carbohydrates, 14 g protein, 2 g dietary fiber, 475 mg sodium.
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