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Pan-Seared Scallops with Vegetable Ribbons

Pan-Seared Scallops with Vegetable Ribbons
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Superfoods Cookbook and Meal Planner. Recipe Credit: . Photo Credit: Mittera.
Summary

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. 
 

  • Prep time
    15 min
  • Cook time
    20 min
  • Servings
    5 Servings
  • Serving size
    1 cup vegetables with 3 oz scallops and 1 tbsp parmesan
Dinner Foodie Gluten-Free Main Dish Vegetarian Seafood
Nutrition Facts

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 Fat 0g
  • Cholesterol 25mg
  • Sodium 270mg
  • Total Carbohydrate 12g
    • Dietary Fiber 2g
    • Total Sugars 4g
  • Protein 15g
  • Potassium 550mg
  • Phosphorus 325mg

Choices/Exchanges: 2 Nonstarchy vegetable, 2 Lean protein, 1 Fat

Dinner Foodie Gluten-Free Main Dish Vegetarian Seafood
Ingredients

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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Directions

Directions

  1. 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.

  2. 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.

  3. Lower heat to medium and add remaining 1 tsp olive oil to the pan. Add garlic and shallot and saute for 2 minutes.

  4. 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.

  5. To serve, place 1 cup of vegetables in a bowl with about 3 oz scallops; then top with 1 tbsp Parmesan cheese.

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