Greek-style Scallops
| Serves: | 4 |
| Serving Nutrition Information: | 196 calories, 10g fat, 2g saturated fat, 14g protein, 475mg sodium, 13g carbs, 2g fiber |
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet) WITHOUT the feta cheese topping.
Ingredients:
| 4 teaspoons olive oil, divided | ¼ cup chopped flat leaf parsley, loosely packed |
| 1 pound sea scallops | 1 teaspoon chopped fresh oregano or ¼ teaspoon dried oregano |
| 1 cup chopped onion | salt and pepper to taste |
| 1 cup sliced mushrooms (3 ounces) | 1/3 cup crumbled reduced fat feta cheese |
| 2 large garlic cloves, minced | 2 tablespoons pine nuts, toasted |
| 2 large tomatoes, seeded and chopped | 2 teaspoons freshly squeezed lemon juice |
Cooking Instructions:
| 1. |
In a large nonstick skillet, heat 2 teaspoons of the olive oil over medium-high heat. Add the scallops and cook, stirring often, for 5-6 minutes, until opaque throughout and tender in the center. Transfer the scallops and liquid from the skillet to a bowl; set aside. Cool the skillet slightly and then rinse under hot water and dry. |
| 2. | In the same skillet, heat the remaining 2 teaspoons of olive oil over medium-high heat. Add the onion and saute, stirring often, for 2 minutes. Add the mushrooms and saute, stirring often, for 3-5 minutes, until the onion is soft. Add the garlic and saute, stirring, for 1 minute. Add the tomatoes, lemon juice, parsley, oregano, and salt and pepper to taste. Bring to a boil, reduce heat and simmer, stirring occasionally for 5 minutes. Stir in the scallops with their liquid and bring to a boil, stirring occasionally. Top with the feta cheese and pine nuts. Serve immediately. |
| 3. | To toast the pine nuts, put them in a small skillet over medium heat, shaking or stirring frequently until lightly browned, about 2-3 minutes. Immediately transfer the nuts to a small dish and cool. |
Recipe from: From: AICR's Publication -- The New American Plate Cookbook, 2005
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