Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Write it. Shoot it. Publish it. Crochet it, sauté it, whatever. MAKE."
-Joss Whedon, Filmmaker
The refrigerator light goes on...
This is the most simple and most classic of recipes. Searing food in a pan causes the chemical process known as the maillard reaction (pronounced my-YAR).
The proteins and sugars contained in foods will react under high heat and cause browning. While you might think of this process as being what happens with your favorite steak or fish, the maillard reaction is responsible for everything from the browning of bread to roasted coffee beans.
That browning also works when searing foods in a pan to help create fantastic sauces. Scraping the browned bits from the bottom of a roasting pan or sauté pan after cooking is known as "deglazing the pan." After the food and excess fat are removed, liquid (wine, water, stock, cognac, etc.) is heated with the remaining cooking juices in the bottom of the pan. The browned bits are scraped from the bottom, becoming the base for your sauce.
Sauteed Scallops
Servings: 2 | Serving size: 6 ounces scallops with sauce
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.
This recipe makes good leftovers, served cold in sandwiches or salads.
Serve with Plain Mashed Potatoes or Jasmine Rice or Plain Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version
AND
Serve with Parmesan Squash. or Green Beans with Red Onion or Creamed Peas or Parmesan Zucchini
| spray olive oil | |
| 12 ounces | sea scallops |
| 1/16 tsp | salt |
| fresh ground black pepper (to taste) | |
| 2 Tbsp | white wine |
| 1 Tbsp | unsalted butter |
Place a large skillet over medium high heat.
Spray the pan liberally with olive oil.
When the pan is hot add the scallops. The pan should be very hot but the oil not smoking.
Sprinkle the salt and pepper over the scallops.
Cook on the first side for about 4 minutes. Adjust the heat to keep the pan from being too hot.
When the scallops are lightly seared on one side turn.
Cook for another 4 to 5 minutes and remove the scallops to the warm plates.
Add the white wine to the pan, scraping the browned bits up from the bottom of the pan.
Add the butter and continue stirring as the butter melts, reducing the liquid by about 1/2. Serve with the sauce on top of the scallops.
Nutrition Facts
Serving size: 6 ounces scallops with sauce
Servings: 2
Amount Per Serving
| Calories 235 | Calories from Fat 74 |
| % Daily Value |
| Total Fat 8g | 11% |
| Saturated Fat 4g | 16% |
| Monounsaturated Fat 2g | |
| Trans Fat 0g | |
| Cholesterol 71mg | 23% |
| Sodium 347mg | 15% |
| Total Carbohydrates 5g | 1% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Protein 29g |
| Vitamin A 4% | Vitamin C 6% |
| Calcium 6% | Iron 0% |
| Vitamin K 1 mcg | Potassium 571 mg |
| Magnesium 98 mg | |