Monday, September 30, 2019

MONDAY RECIPE POST - SEARED SCALLOPS WITH WHITE BEAN RAGU


We just enjoyed another Scallop recipe that I found here.  Always fun to sit, taste the meal, and then discuss what we would have added or not added to tailor it more to our own tastes.  All in all this was a delicious meal which we both enjoyed and yes, it was a healthy one.  

Seared Scallops with White Bean Ragu and Charred Lemon

From: Eating Well Magazine, September 2019

1 pound mature spinach or white chard, trimmed and thinly sliced (we used baby Bok Choy)
2 cloves garlic, minced
1 tablespoon capers, rinsed and chopped
1/2 teaspoon ground pepper, divided
1 (15 ounce) can no-salt-added cannellini beans,
drained and rinsed
1 cup low-sodium chicken broth
1/3 cup dry white wine
1 tablespoon butter

1 pound dry sea scallops, tough side muscle removed if still attached
1 lemon, halved
2 tablespoons fresh parsley, chopped

Heat 2 teaspoons oil in a large skillet over medium-high heat.  Add greens and cook, stirring often, until wilted, about 4 minutes.  Stir in garlic, capers and 1/4 teaspoon pepper; cook, stirring occasionally, until fragrant, about 30 seconds.  Add beans, broth and wine and bring to a simmer.  Reduce heat to maintain a low simmer, cover and cook for 5 minutes.  Remove from heat and stir in butter.  Cover to keep warm.

Meanwhile, sprinkle scallops with the remaining 1/4 teaspoon pepper.  Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat.  Add the scallops and cook until browned on both sides, about 4 minutes total.  Transfer to a clean plate.  Add lemon halves to the pan, cut-side down, and cook until charred, about 2 minutes.  Cut into wedges.  Sprinkle the scallops and the bean ragu with parsley and serve with the lemon wedges.




And for those who are taking a special note of things.

Serving size per person: 

3 ozs. of scallops and 1 cup ragu each:

Per serving: 
255 calories
8 g. fat (3 g sat), 
5 g fiber
21 g carbohydrates
21 g protein
141 mcg folate
35 mg cholesterol
1 g sugars
0 g added sugars
5.997 IU vitamin A
22 g vitamin C
110 mg calcium
4 mg iron
590 mg sodium
853 mg potassium

Nutritional bonus

Vitamin A (120% daily value)
Vitamin C (37% dv)
Folate (35% dv)
Iron (22% dv)
Carbohydrate Servings: 1-1/2
Exchanges:
2-1/2 lean protein, 
1fat,
1 starch
1/2 vegetable



28 comments:

  1. It sounds simple to prepare, and packed with flavour.

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  2. Looks so healthy and delicious. Must try it one day.

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  3. Replies
    1. Muito obrigado, espero que você goste deste prato, se você o fizer. Uma boa semana para você também :)

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  4. My daughter and husband really like seafood. Thank you for the recipe for this dish. Have a nice week :)

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    1. You are very welcome for the recipe Lucyna, thank you :) It took me a long time to get into a variety of seafood. I ate fish and chips and that was about it.

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  5. your food fotos are always so beautiful. when I take food pics they don't look like yours. my mother loved scallops

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    1. Happy you think so Sandra, sometimes I think the same about mine but now I take notice of others food photos and it's fun to learn from them :)

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  6. Hello, I love scallops, this meal sounds delicious and healthy. Thanks for sharing.
    Enjoy your day, wishing you a happy new week!

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    1. That's great Eileen. There are a lot of great seafood places in Maryland I know. It's only just recently that we've started cooking this kind of thing at home. Happy day and week to you too :)

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  7. scallops are my favorite, thanks for sharing the recipe and the nutritional values!!!

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    1. They have become mine also Debbie and you are very welcome :)

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  8. oh how I love scallops, this sound delicious, just wis scallops weren't so expensive.

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    1. I know what you mean Linda. We only get them for a special treat :)

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  9. Looks like a very satisfying meal!

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  10. Replies
    1. I know William, I remember you saying you don't eat seafood. I'll find another kind soon. It's just that we've been eating a lot of new seafood recipes lately :)

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  11. Oh yum. I do love scallops!

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  12. We love scallops in our house! This looks delicious!

    All the best Jan

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