Seared Scallops with Brandied Leeks & Mushrooms - 12g Carbs, 1g Fiber
From: Eating Well Magazine November/December 2007
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Cholesterol | Low Sat Fat | High
Potassium | Heart Healthy | Diabetes Appropriate | Healthy Weight
Sauteed mushrooms and leeks have a robust flavor that marries nicely
with a touch of brandy and sour cream in this quick scallop dish.
Substitute vermouth for a more mellow flavor. The mushroom mixture
is equally delicious served with steak or chicken.
Make it a meal: Serve over barley.
Servings: 4
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
4 tsp extra-virgin olive oil, divided
10 oz mushrooms, sliced
2 cups thinly sliced leeks, white and light green parts only (about 2)
1/4 cup brandy or dry vermouth
1/4 cup reduced-sodium chicken broth
3 Tbsp reduced-fat sour cream
1 Tbsp chopped fresh parsley
1/2 tsp salt, divided
Freshly ground pepper to taste
1 lb large dry sea scallops (see Note)
1. Heat 2 teaspoons oil in a large skillet over medium-high heat.
Add mushrooms; cook, stirring occasionally, until they begin to give
off liquid, about 3 minutes. Stir in leeks; cook, adjusting heat to
prevent scorching, until the vegetables are very tender and the leeks
are starting to brown, about 8 minutes. Add brandy (or vermouth) and
broth; cook until reduced and thickened, about 30 seconds. Remove from
the heat and stir in sour cream, parsley, 1/4 teaspoon salt and pepper
to taste. Cover and set aside.
2. Pat scallops dry and sprinkle with the remaining 1/4 teaspoon salt
and pepper. Heat the remaining 2 teaspoons oil in a large nonstick
skillet over medium-high heat. Add the scallops and cook until golden
brown, 2 to 3 minutes per side. To serve, place some of the leek-mushroom
mixture on each plate and top with scallops.
Servings: 4
Nutrition per Serving:
237 Calories, 7g Fat, 2g Sat, 4g Mono, 42mg Cholesterol, 22g Protein,
12g Carbs, 1g Fiber, 500mg Sodium, 773mg Potassium
Nutrition bonus: Potassium (22% daily value), Magnesium (21% dv), Vitamin A (20% dv), Vitamin C (15% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 lean meat
TIP: Note:
Be sure to buy "dry" sea scallops (scallops that have not been treated
with sodium tripolyphosphate, or STP). Scallops that have been treated
with STP ("wet" scallops) have been subjected to a chemical bath and
are not only mushy and less flavorful, but will not brown properly.
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