NUTRITION PROFILE:
Low Calorie
| Low Carb
| Low Cholesterol
| Low Sat Fat
| High Potassium
| Heart Healthy
| Healthy Weight
Sautéed mushrooms and leeks have a robust flavor that marries nicely with a touch of brandy and sour cream in this quick scallop dish. Substitute vermouth for a more mellow flavor. The mushroom mixture is equally delicious served with steak or chicken. Make it a meal: Serve over barley or Farro with Pistachios & Herbs.
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
4 teaspoons extra-virgin olive oil, divided
10 ounces mushrooms, sliced
2 cups thinly sliced leeks, white and light green parts only (about 2)
1/4 cup brandy or dry vermouth
1/4 cup reduced-sodium chicken broth
3 tablespoons reduced-fat sour cream
1 tablespoon chopped fresh parsley
1/2 teaspoon salt, divided
Freshly ground pepper to taste
1 pound large dry sea scallops (see Note)
1. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add mushrooms; cook, stirring occasionally, until they begin to give off liquid, about 3 minutes. Stir in leeks; cook, adjusting heat to prevent scorching, until the vegetables are very tender and the leeks are starting to brown, about 8 minutes. Add brandy (or vermouth) and broth; cook until reduced and thickened, about 30 seconds. Remove from the heat and stir in sour cream, parsley, 1/4 teaspoon salt and pepper to taste. Cover and set aside.
2. Pat scallops dry and sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. To serve, place some of the leek-mushroom mixture on each plate and top with scallops.
NUTRITION INFORMATION: Per serving: 237 calories; 7 g fat (2 g sat, 4 g mono); 42 mg cholesterol; 12 g carbohydrate; 22 g protein; 1 g fiber; 500 mg sodium; 773 mg potassium.
Nutrition bonus: Potassium (22% daily value), Magnesium (21% dv), Vitamin A (20% dv), Vitamin C (15% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 lean meat
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.
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