Scallops in Saffron-Tarragon Broth - 18g Carbs, 2g Fiber, 0g Added Sugar
From: Eating Well - November/December 2007
Tomatoes, tarragon and white wine make a fragrant broth for the scallops in this vibrantly colored easy one-pot stew.
Make it a meal: Serve with a simple green salad and sop up the leftover broth with toasted whole-grain baguette.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High potassium | Gluten free
Active Time: 35 minutes
Total Time: 35 minutes
Servings: 4
1 lb large dry sea scallops, (see Note)
1/4 tsp salt
2 tsp extra-virgin olive oil
1/2 cup thinly sliced onion
2 stalks celery, thinly sliced
2 cloves garlic, thinly sliced
1/4 cup white wine
8 oz baby red potatoes, cut into 1/4-inch-thick rounds
1 cup reduced-sodium chicken broth
1 cup grape tomatoes, halved
1 5oz can tomato juice, (scant 3/4 cup)
1/4 tsp saffron threads, (see Note)
2 tsp chopped fresh tarragon
1. Pat scallops dry and sprinkle both sides with salt. Heat oil in a
large nonstick skillet over medium-high heat. Add the scallops and
cook until light brown, 1 to 2 minutes per side. Transfer to a plate.
Add onion, celery and garlic to the pan and cook, stirring, until
just beginning to soften, about 2 minutes. Add wine and simmer for
1 minute. Stir in potatoes, broth, tomatoes, tomato juice and saffron
and bring to a boil. Reduce to a simmer, cover and cook until the
potatoes are tender and the tomatoes are beginning to break down,
12 to 14 minutes.
2. Return the scallops and any accumulated juices to the pan along
with tarragon. Cover and cook until the scallops are just cooked
through, 2 to 4 minutes.
Tips & Notes - -
* Notes: 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.
* Literally the dried stigma from Crocus sativus, saffron is the
world's most expensive spice. Each crocus produces only 3 stigmas,
requiring over 75,000 flowers for each pound of saffron. Fortunately,
a little goes a long way. It's used sparingly to add golden yellow
color and flavor to a wide variety of Middle Eastern, African and
European-inspired foods. Find it in the specialty-herb section of
large supermarkets, gourmet-food shops and tienda.com. Wrapped in
foil and placed in a container with a tight-fitting lid, it will
keep in a cool, dry place for several years.
Servings: 4
Nutrition per Serving:
202 Calories, 4g Fat, 1g Sat, 2g Mono, 39mg Cholesterol, 22g Protein,
18g Carbs, 2g Fiber, 0g Added Sugars, 481mg Sodium, 885mg Potassium
Nutrition Bonus: Vitamin C (35% daily value), Potassium (25% dv),
Magnesium (22% dv), Vitamin A (15% dv)
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 3 very lean meat
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