selfadvocate.ca/ Recipe for Month of September 2024
In this 15-minute recipe, crisp and tender asparagus spears serve as a vibrant base for lemon- and tarragon-flavored sea scallops.
Ingredients
- 1 ¼ pounds fresh or frozen sea scallops
- 1 cup water
- 1 pound asparagus spears, trimmed
- 2 medium lemons
- ½ teaspoon ground pepper
- ¼ teaspoon salt
- 1 tablespoon extra virgin olive oil
- 3 tablespoons vegetable oil spread
- 1 tablespoon chopped fresh tarragon or 1 teaspoon dried tarragon
Directions
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Thaw scallops, if frozen; set aside. Bring water to boil in a large nonstick skillet over medium-high heat, add the asparagus, return to a boil, reduce heat, cover and simmer 3 to 5 minutes or until tender-crisp. Drain well, place on a serving platter, cover lightly to keep warm.
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Cut one of the lemons in wedges. Finely shred 1 teaspoon peel from the remaining lemon. Squeeze 2 tablespoons juice from the lemon.
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Pat scallops dry with paper towels. Sprinkle scallops with pepper and salt.
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Wipe the skillet dry. Heat oil over medium heat. Working in two batches, cook the scallops 3 minutes, turn and cook 2 minutes more or until golden brown and just opaque in center. Place the cooked scallops atop the asparagus and keep warm.
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Add the vegetable oil spread, lemon peel, 1 tablespoon of the lemon juice, and the tarragon to the skillet. Cook 1 minute to thicken slightly. Add remaining lemon juice, if desired. Drizzle over scallops. Serve with lemon wedges.
Originally appeared: Diabetic Living Magazine
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings Per Recipe4 | |
| Serving Sizeabout 5 scallops and 7 asparagus spears | |
| Calories253 | |
| % Daily Value * | |
| Total Carbohydrate 14g | 5% |
| Dietary Fiber 5g | 18% |
| Total Sugars 4g | |
| Protein 27g | 54% |
| Total Fat 12g | 15% |
| Saturated Fat 2g | 12% |
| Cholesterol 47mg | 16% |
| Vitamin A 1400IU | 28% |
| Vitamin C 54mg | 59% |
| Folate 83mcg | 21% |
| Sodium 436mg | 19% |
| Calcium 99mg | 8% |
| Iron 3mg | 19% |
| Magnesium 103mg | 25% |
| Potassium 773mg | 16% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
This on website called eatingwell.com go to the link here
