Seared scallops with new potatoes and field greens
Dietitian's tip: This warm salad makes for a quick, light supper. Be careful not to overcook the scallops, or they'll lose their subtle texture. If you can, make the lemon dressing earlier in the day to allow flavors to blend.
SERVES 4
Ingredients
For the dressing
1 cup silken or soft tofu
1 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 1/2 teaspoons Dijon mustard
1/2 teaspoon anchovy paste
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
1 pound Yukon gold or red-skinned new potatoes
1 1/4 pounds sea scallops
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
8 cups mixed field greens such as baby lettuces, sorrel, and tatsoi
6 tablespoons chopped fresh chives
2 teaspoons cracked black pepper
Directions
To make the dressing, in a blender or food processor, combine the tofu, lemon zest and juice, mustard, anchovy paste, garlic, salt, and pepper. Process until smooth. With the motor running, slowly add the extra-virgin olive oil. Cover and refrigerate until needed.
Put the potatoes in a saucepan, add water to cover and bring to a boil over high heat. Reduce the heat to medium and cook uncovered, until the potatoes are tender, about 15 to 20 minutes. Drain and let stand until just cool enough to handle. Cut each potato in half — or quarters, if the potatoes are large. In a bowl, toss the potatoes gently with half of the dressing. Set aside and keep warm.
Season the scallops with the salt and black pepper. In a large frying pan, heat the olive oil over medium-high heat. Place the scallops in the hot pan and sear on one side until golden, about 1 minute. Turn and cook on the other side until the scallops begin to turn opaque at the center, about 1 to 2 minutes longer. Remove from the heat.
To serve, toss the greens with the remaining dressing and divide among individual plates. Scatter the potatoes and scallops over the greens. Sprinkle with the chives and cracked pepper. Serve immediately.
Nutritional Analysis(per serving)Calories 344 Monounsaturated fat 7 g
Protein 32 g Cholesterol 47 mg
Carbohydrate 31 g Sodium 619 mg
Total fat 12 g Fiber 5 g
Saturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 1
Protein and dairy 2
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 1
Meat and meat substitutes 4
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Meats, poultry and fish 2
Nuts, seeds and dry beans 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00341
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