Asparagus and Scallops
Per ServingAsparagus and Scallops |
||
|---|---|---|
| Makes: 4 servings | ||
| Serving Size: 3 oz scallops, 1/2 cup vegetables | ||
| Calories | 165 | |
| Fat | 8 | g |
| Saturated Fat | 1.7 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 6 | g |
| Fiber | 1 | g |
| Sugars | 1 | g |
| Cholesterol | 30 | mg |
| Sodium | 455 | mg |
| Potassium | 370 | mg |
| Protein | 15 | g |
| Phosphorus | 410 | mg |
| Choices: Nonstarchy Vegetable 1, Lean Protein 2, Fat 1 | ||
- Makes: 4 servings
- Serving Size: 3 oz scallops, 1/2 cup vegetables
- Preparation Time: 10 minutes
- Cooking Time: 10 minutes
Ingredients
| 1 | lb. | asparagus |
| 1 | lb. | large sea scallops |
| 1/2 | tsp. | freshly ground black pepper |
| 2 | Tbsp. | olive oil |
| 1/3 | cup | dry white wine |
| 2 | tsp. | fresh lemon juice |
| 1 | tsp. | unsalted butter |
Directions
- Break off the woody ends of the asparagus. Slice the stems into 1/2-inch diagonal pieces, leaving the tips whole; set aside.
- Pat the scallops very dry. Sprinkle both sides of the scallops with pepper; set aside.
- In a large skillet, heat the olive oil over medium heat. Add the asparagus and cook for 4 to 5 minutes, until tender-crisp. Remove the asparagus with a slotted spoon. Increase the heat to medium high. Add the scallops and sear them on each side for about 2 minutes per side. Remove the scallops to a plate.
- Carefully add the wine and lemon juice to the skillet (the mixture may splatter a bit). Scrape up any browned bits and boil until reduced to 1/4 cup. Add the butter and cook 1 minute. Return the scallops and any accumulated juices to the skillet. Fold in the asparagus and heat through for 15 seconds. Serve immediately.
