Diabetes Forecast

By the Plate: Silky Seared Scallops

Here’s an easy, elegant meal for your special Valentine. Set the table (I recommend dining by candlelight) and prepare the side dishes before you cook the scallops. The tender sea morsels sear quickly and are best served right away.


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Silky Seared Scallops

    Makes: 2 servings
    Serving Size: 4 oz.
    Calories 185
    Fat 12 g
    Saturated Fat 2 g
    Trans Fat 0 g
    Carbohydrate 4 g
    Fiber 0 g
    Sugars 0 g
    Cholesterol 30 mg
    Sodium 440 mg
    Potassium 230 mg
    Protein 15 g
    Phosphorus 305 mg
    Choices: Lean Meat 2, Fat 2

    Silky Seared Scallops

    • Makes: 2 servings
    • Serving Size: 4 oz.
    • Preparation Time: 5 minutes
    • Cooking Time: 4 minutes


    1/2 lb. dry-packed scallops (medium size)
    1/4 tsp. kosher salt
    1/4 tsp. freshly ground black pepper
    1 1/2 Tbsp. olive oil
    1 tsp. no-trans-fat hydrogenated buttery spread
    Lemon wedges


    1. Make sure the scallops are very dry. Pat away any excess moisture with paper towels. Sprinkle both sides of each scallop with salt and pepper.
    2. In a large skillet, preferably cast iron (do not use a nonstick skillet), heat the oil and buttery spread over high heat. When you see wisps of smoke, add the scallops in one layer.
    3. Sear the scallops for 2 to 3 minutes, until a caramel-colored crust develops. Don’t move the scallops as they cook; this allows a tasty golden crust to form. Turn the scallops over and sear for another 2 to 3 minutes.
    4. The cooked scallops should still be springy when you press them with your thumb; avoid overcooking. Remove the scallops from the pan, and serve immediately with lemon wedges.

    Additional Foods in This Meal


    1/2 cup cooked tricolor orzo

    • Per Serving
    • Calories: 105
    • Carbohydrate: 21g
    • Choices: Starch 1.5


    4 spears steamed broccolini or broccoli with 2 tsp. jarred diced roasted red pepper

    • Per Serving
    • Calories: 45
    • Carbohydrate: 8g
    • Choices: Vegetable 2

    Berry Dessert

    3/4 cup mixed raspberries, strawberries, and blueberries (fresh or frozen, thawed, and drained) topped with 1 tsp. low-fat whipped dessert topping

    • Per Serving
    • Calories: 75
    • Carbohydrate: 17g
    • Choices: Fruit 1

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