NUTRITION PROFILE:
Low Calorie
| Low Carb
| Low Cholesterol
| Low Sat Fat
| High Potassium
| Heart Healthy
| Healthy Weight
This take on the classic bacon-wrapped appetizer uses prosciutto instead to wrap meaty scallops. High-quality Italian prosciutto, found at well-stocked supermarkets or Italian specialty stores, has an incomparable melt-in-your-mouth texture. It’s more expensive, but you only need a little for this recipe. Make it a meal: Serve with an unoaked chardonnay and our recipe for Wild Rice Salad or whole-wheat orzo tossed with Parmesan cheese.
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
12 large dry sea scallops (about 1 pound; see Note)
1/4 teaspoon lemon pepper
1 1/4 ounces very thinly sliced prosciutto (about 3 slices), cut into 12 long strips
3 tablespoons extra-virgin olive oil
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
1/4 teaspoon salt
Freshly ground pepper to taste
12 ounces baby spinach
1. Place rack in upper third of oven; preheat broiler. Coat a large baking sheet with cooking spray.
2. Pat scallops dry and sprinkle both sides with lemon pepper. Wrap 1 piece of prosciutto around each scallop. Thread 3 scallops crosswise onto each skewer (securing the prosciutto to the scallop) and place on the prepared baking sheet. Broil until just cooked through, about 6 minutes.
3. Meanwhile, whisk oil, lemon zest, lemon juice, salt and pepper in a medium bowl. Reserve 1 tablespoon vinaigrette in a small bowl.
4. Place spinach in a colander and rinse under cold water. Heat a large skillet over medium heat. When hot, add handfuls of spinach (with water still clinging to it) to the pan and cook, stirring, until just wilted, 2 to 3 minutes. Drain the spinach and add to the medium bowl; toss to coat with the vinaigrette. Divide the spinach among 4 plates and top each portion with 3 scallops. Drizzle the scallops with the reserved vinaigrette.
NUTRITION INFORMATION: Per serving: 239 calories; 14 g fat (3 g sat, 8 g mono); 47 mg cholesterol; 6 g carbohydrate; 23 g protein; 2 g fiber; 620 mg sodium; 782 mg potassium.
Nutrition bonus: Vitamin A (100% daily value), Magnesium (31% dv), Folate & Vitamin C (30% dv), Potassium (22% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 3 very lean meat, 2 fat
TIP: Note: Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.
MAKE AHEAD TIP: Equipment: Four 10-inch metal or bamboo skewers
|
Facebook
del.icio.us
Digg
