This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Good intentions are not enough. They've never put an onion in the soup yet."
-Sonia Levein, Screenwriter
When you think about a Mediterranean style diet, this recipe fits so much of it so well. Fish, fresh veggies, lean meats, legumes and great quality oil. All of this in a dish that takes about 30 minutes and is perfect for both weeknights and also at home on a weekend dinner party table.
Servings: 2 | Serving size: 4 ounces scallops with beans
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.
This recipe does not make very good leftovers.
|1 tsp||olive oil|
|1 clove||garlic (minced)|
|1 small||onion (diced)|
|1 15 ounce can||no salt added canellini beans (drained and rinsed)|
|1/8 tsp||red pepper flakes|
|2 tsp||dried sage|
|fresh ground black pepper (to taste)|
|1 1/2 cups||water|
|spray olive oil|
|2 small||tomatoes (sliced in half)|
|2||slices prosciutto (sliced into thin strips)|
|1/2 tsp||dried oregano|
|8 ounces||sea scallops|
|4 ounces||kale (sliced into thin chiffonade)|
Place the olive oil in a medium skillet over medium heat. Add the garlic and onion. Cook, stirring frequently, for about 5 minutes.
Add the beans, red pepper flakes, sage, pepper and water. Reduce the heat to medium low and simmer, stirring occasionally.
While the beans are simmering place a large skillet in the oven and preheat to 375°F. When the oven is hot spray lightly with olive oil and place the tomatoes in the pan cut side down. Add the prosciutto to the pan.
After about 8 – 10 minutes spray the pan lightly again and add the scallops. Cook for about 6 – 8 minutes and turn. Sprinkle the oregano over the scallops and tomatoes. Cook for another 6 minutes or so.
While the scallops are cooking add the kale and stir. Stir occasionally.
When the scallops are done divide the beans between two plates and top with the scallops and tomatoes. Sprinkle the prosciutto over the top and serve.
Serving size: 4 ounces scallops with beans
|Calories 359||Calories from Fat 49|
|% Daily Value|
|Total Fat 6g||9%|
|Saturated Fat 1g||6%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 44g||15%|
|Dietary Fiber 12g||49%|
|Vitamin A 217%||Vitamin C 161%|
|Calcium 24%||Iron 27%|
|Vitamin K 559 mcg||Potassium 1416 mg|
|Magnesium 167 mg|