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 = 30What's this? |
Curried Sea Scallops - Low Sodium Version
Servings = 2 | Serving size =4 ounces scallops with sauce
This recipe can be multiplied by 2,3.
This recipe does not make very good leftovers.
Not on a low sodium diet? Here's the standard Curried Sea Scallops.
Serve with Coconut Rice
AND
Serve with Parmesan Squash or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Roasted Tomatoes
| 2 tsp | olive oil |
| 1 tsp | unsalted butter |
| 1 Tbsp | shallot |
| 1 Tbsp | flour |
| 1/2 cup | 2% milk |
| 1/4 cup | white wine |
| 1/8 tsp | salt |
| fresh ground black pepper | |
| 1 tsp | curry powder |
| 10 | threads saffron |
| 1 tsp | lemon zest |
| 1 tsp | Splenda |
| 8 ounces | sea scallops |
Place the olive oil and butter in a small sauce pan over medium heat. Add the minced shallots and cook for about 5 minutes. Don’t allow the shallots to brown.
When the shallots are translucent add the flour and stir gently with a whisk until the flour is well blended. Add the chicken stock, milk, salt, pepper curry powder, saffron, lemon zest and Splenda.
Reduce the heat to low-medium and cook the sauce gently for 10 to 15 minutes. Whisk the sauce frequently and after it begins to thicken remove from the heat.
Place a large skillet over medium-high heat. When the pan is hot spray lightly with olive oil and add the scallops. Do not overcrowd the pan. Cook on the first side for about 3 minutes. Turn the scallops to cook on the other side for 3 - 5 minutes.
When turning the scallops place the sauce back on the burner over low-medium heat. Heat gently while the scallops are cooking.
Divide the sauce between two plates and top with the cooked scallops and serve.
Nutrition Facts
Serving size: 4 ounces scallops with sauce | Servings 2
Calories 238 | Calories from Fat 81
Amount Per Serving (% Daily Value)
Total Fat 9g (13%) | Saturated Fat 3g (13%)
Monounsaturated Fat 4g | Trans Fat 0g
Cholesterol 48 mg (4 %) | Sodium 363 mg (14 %)
Total Carbohydrates 12g (4%) | Sugars 1g
Dietary Fiber 1g (2%) | Protein 22g
Vitamin A 4% | Vitamin C 10 % | Calcium 13% | Iron 6%
Vitamin K 4 mcg | Potassium 539 mg | Magnesium 81 mg
"For me, the cooking life has been a long love affair, with moments both sublime and ridiculous."
-Anthony Bourdain, Chef, Author
The refrigerator light goes on...
This is such an easy recipe and so very elegant. The hardest part is mincing a tablespoon of shallots. Well, you do have to make some rice and a veggie to go with it but even still it's a perfect weeknight meal when you're tired but it works for Saturday night dinner parties.