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Pan-Seared Scallops with Vegetable Ribbons
15 min prep time
20 min cook time
5servings
Recipe by
Cassandra L. Verdi, MPH, RD and Stephanie A. Dunbar, MPH, RD
Source
The Diabetes Superfoods Cookbook and Meal Planner
Photo by
Mittera
How to Make Pan-Seared Scallops with Vegetable Ribbons
Here's an elegant dish for a special occasion. It's sure to impress, but it's also surprisingly easy to pull together!
*If possible, use fresh scallops or scallops that are free of preservatives (for example, scallops that have not been treated with salt or STPP).
Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here.
15 min prep time
20 min cook time
5servings
1 cup vegetables with 3 oz scallops and 1 tbsp parmesan
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Step-By-Step Instructions:
- Using a vegetable peeler, slice zucchini and carrots into thin "ribbons" and set aside. NOTE: If you have a spiralizer, you can use that to cut the zucchini into carrots.
- In a large skillet, heat 1 tbsp olive oil over medium-high heat. Add scallops to pan and sear for 3-5 minutes; then flip and sear for another 2-3 minutes until cooked through and slightly browned on both sides. Remove from pan and set aside and cover to keep warm.
- Lower heat to medium and add remaining 1 tsp olive oil to the pan. Add garlic and shallot and saute for 2 minutes.
- Pour white wine in pan and scrape browned bits from the bottom of the pan to deglaze it. Let wine simmer for 3 minutes until reduced by half, then add margarine and pepper. Add vegetable ribbons to wine sauce to coat. Cover pan and allow vegetables to cook for 5 minutes.
- To serve, place 1 cup of vegetables in a bowl with about 3 oz scallops; then top with 1 tbsp Parmesan cheese.
Nutrition facts
5 Servings
-
Serving Size
1 cup vegetables with 3 oz scallops and 1 tbsp parmesan
- Amount per serving Calories 180
-
Total Fat
7g
- Saturated Fat 1.8g
- Trans Fats 0g
- Cholesterol 25mg
- Sodium 270mg
-
Total Carbohydrate
12g
- Dietary Fiber 2g
- Total Sugars 4g
- Added Sugars 0g
- Protein 15g
- Potassium 550mg
- Phosphorous 325mg
Ingredients
medium zucchini (about 6 oz each)
2
medium carrots
4
olive oil (divided use)
1 tbsp plus 1 tsp
scallops*
1 lbs
garlic (minced)
2 clove
shallot (thinly sliced)
1
white wine
1 cup
trans-fat-free margarine
2 tsp
fresh ground black pepper
to taste
freshly grated parmesan cheese
5 tbsp
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