Scallops recipe (from yesterday)
As requested... couldn't be easier! Prep takes about 3 minutes, and cooking takes about 10 mins.
Pan-Seared Scallops with Sauteed Squash
Note: If you don't like squash, you can use any type of veggies that you DO like!
Note2: The portions in this are for a "single portion" (I made 18 scallops yesterday, so used a tiny bit more oil and a little more flour - otherwise exactly the same)
3 large Dry Sea Scallops
2 tbsp pan-searing flour (VERY finely ground unbleached wheat, unbleached barley, sea salt, white pepper)
1/4 C chopped or diced squash
1 tbsp reduced-fat bacon bits (or bacon substitute)
1 tbsp finely chopped onion
1 tsp garlic (or a sprinkle of garlic powder if you don't have fresh)
1 tbsp fresh cilantro leaves
2 tbsp Wegman's basting oil (olive oil with fresh herbs) - or just olive oil
Place the pan-searing flour in a saucer or small ziploc bag and lightly coat the scallops in it. Set aside.
In a nonstick pan, begin heating the onions and garlic in 1 Tbsp of the basting oil until sizzling. Add the squash and sautee until just soft. Add the bacon bits and stir until thoroughly heated through. Remove and place on dining plate.
Reduce the heat to medium and add the remaining 1 Tbsp of the basting oil to the pan. Add the scallops in a single layer. Cook, sizzling, until just a little "golden" on one side, then flip with tongs. Sprinkle fresh cilantro leaves on the scallops after flipping them and cook only until golden on the other side... about 2 minutes - 3 minutes (TOPS!) per side. Do not overcook or they will be rubbery and tough (most common mistake in cooking scallops).
Remove from pan and place over the squash mixture... ENJOY!
Scallops Cal 193 Fat 9 Prot 8 (3 scallops)
Squash mix Cal 42 Fat 1.5 Prot 2 (1/3 C, with real bacon bits)
Karen
Pan-Seared Scallops with Sauteed Squash
Note: If you don't like squash, you can use any type of veggies that you DO like!
Note2: The portions in this are for a "single portion" (I made 18 scallops yesterday, so used a tiny bit more oil and a little more flour - otherwise exactly the same)
3 large Dry Sea Scallops
2 tbsp pan-searing flour (VERY finely ground unbleached wheat, unbleached barley, sea salt, white pepper)
1/4 C chopped or diced squash
1 tbsp reduced-fat bacon bits (or bacon substitute)
1 tbsp finely chopped onion
1 tsp garlic (or a sprinkle of garlic powder if you don't have fresh)
1 tbsp fresh cilantro leaves
2 tbsp Wegman's basting oil (olive oil with fresh herbs) - or just olive oil
Place the pan-searing flour in a saucer or small ziploc bag and lightly coat the scallops in it. Set aside.
In a nonstick pan, begin heating the onions and garlic in 1 Tbsp of the basting oil until sizzling. Add the squash and sautee until just soft. Add the bacon bits and stir until thoroughly heated through. Remove and place on dining plate.
Reduce the heat to medium and add the remaining 1 Tbsp of the basting oil to the pan. Add the scallops in a single layer. Cook, sizzling, until just a little "golden" on one side, then flip with tongs. Sprinkle fresh cilantro leaves on the scallops after flipping them and cook only until golden on the other side... about 2 minutes - 3 minutes (TOPS!) per side. Do not overcook or they will be rubbery and tough (most common mistake in cooking scallops).
Remove from pan and place over the squash mixture... ENJOY!
Scallops Cal 193 Fat 9 Prot 8 (3 scallops)
Squash mix Cal 42 Fat 1.5 Prot 2 (1/3 C, with real bacon bits)
Karen
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