Tarragon Scallops on Asparagus Spears

Tarragon Scallops on Asparagus Spears

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From: Diabetic Living Magazine

In this 15-minute recipe, crisp and tender asparagus spears serve as a vibrant base for lemon- and tarragon-flavored sea scallops.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1¼ 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

Preparation

  • Prep

  • Ready In

  1. 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.
  2. Cut one of the lemons in wedges. Finely shred 1 teaspoon peel from the remaining lemon. Squeeze 2 tablespoons juice from the lemon.
  3. Pat scallops dry with paper towels. Sprinkle scallops with pepper and salt.
  4. 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.
  5. 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.

Nutrition information

  • Serving size: about 5 scallops and 7 asparagus spears
  • Per serving: 253 calories; 12 g fat(2 g sat); 5 g fiber; 14 g carbohydrates; 27 g protein; 83 mcg folate; 47 mg cholesterol; 3 g sugars; 1,400 IU vitamin A; 54 mg vitamin C; 99 mg calcium; 3 mg iron; 436 mg sodium; 773 mg potassium
  • Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (28% dv), Folate (21% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 3½ lean protein, 1½ fat, 1 vegetable, ½ other carbohydrate

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