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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 NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Cuisine is only about making foods taste the way they are supposed to taste."
-Charlie Trotter, Fabulous chef

The refrigerator light goes on...

I spent an afternoon in the kitchen with the mother-in-law of a Korean friend. She was cooking a feast for dinner that night and must have been working on a dozen recipes.

Her secret? Sugar.

She had a 5 lb. bag of granulated sugar and added it to everything from noodles to barbecue. This makes sense because most Asian recipes are often about the balance of opposing flavors and many dishes activate all of the taste buds equally. Using Splenda will also work well and doesn’t add any calories.

I use pure maple syrup in this recipe because I like the slight umami flavor that goes with the sweetness. For a more pure sweetness in a recipe that adds a syrupy mouth-feel, corn syrup works well.


 

Soy Mustard Scallops

Servings: 2 | Serving size: 4 ounces scallops and 1 bok choy

Cooking Time: 30 Minutes

This recipe can be multiplied by 2.

This recipe doesn’t keep well.

Serve with Jasmine Rice or Jasmine Rice - Low Sodium Version or Brown Rice

1 cups low sodium chicken or vegetable broth
1 Tbsp Chinese mustard
1 Tbsp pure maple syrup
1/2 tsp wasabi paste
1 Tbsp low-sodium soy sauce
1 cup water
2 baby bok choy
1 quart ice water
1 tsp dark sesame oil
8 ounces sea scallops
1/4 tsp black sesame seeds
2 Tbsp fresh cilantro leaves

Place the chicken stock, mustard, pure maple syrup, wasabi paste and soy sauce in a sauce pan over high heat and bring to a boil.

Reduce the heat to medium and simmer reducing the sauce by half.

Place a tray of ice cubes in a bowl and fill with water.

While the sauce is reducing, place the water in a medium sauce pan fitted with a steamer basket over high heat. When the water is boiling, place the bok choy in the steamer and steam for about 2 minutes. Remove from steamer and place in the ice water bath to stop the bok choy from cooking further. After they are cool, drain completely and slice in half lengthwise.

Preheat the oven to warm (175°F).

After the bok choy and sauce are prepared, heat the sesame oil in a large non-stick skillet over high heat. When the oil is nearly smoking, place the scallops in the pan so they don’t touch.

Sear on the first side for about 3 minutes and turn. Cook for another 2 – 3 minutes, remove to a plate and place in the warm oven.

Place the bok choy in the hot pan and sear for about 1 minute on the cut side. Turn the bok choy over and add the sauce and cook for about 30 seconds.

Arrange scallops and bok choy on plate and top with sauce. Sprinkle black sesame seeds over the top and garnish with fresh cilantro.

Nutrition Facts

Serving size: 4 ounces scallops, 1 bok choy

Servings: 2

Amount Per Serving

Calories 207 Calories from Fat 53
% Daily Value
Total Fat 6g 9%
    Saturated Fat 1g 5%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 37mg 12%
Sodium 666mg 28%
Total Carbohydrates 15g 5%
    Dietary Fiber 2g 7%
    Sugars 8g
Protein 24g
Vitamin A 78% Vitamin C 70%
Calcium 17% Iron 12%
Vitamin K 34 mcg Potassium 751 mg
Magnesium 102 mg