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