PREP: 20 minutes | COOK: 10 minutes | YIELD: 4 servings
Scallops are a quick and easy meal to prepare, but with this sauce, your guests will think you’ve been in the kitchen for hours. It’s a win-win situation: You’ll fool your dinner-mates into thinking you’re a gourmet chef and you’ll still have time to sneak in a good workout!
2 tsp (10 ml) extra virgin olive oil, divided
2 Tbsp (30 ml) chopped shallots
1 clove garlic, minced
¾ cup (180 ml) frozen sweet yellow corn
1 cup (240 ml) low-sodium, gluten-free vegetable broth
2 pinches each sea salt and freshly ground black pepper, divided
1 tsp (5 ml) chopped fresh tarragon leaves
1 lb (454 g) large (U-10) sea scallops, drained
Pinch curry powder
Heat olive oil in a saucepan on medium, and cook shallots and garlic for about 1 minute until soft, but not brown. Add corn and vegetable broth and simmer for about 3 minutes, or until corn is heated through. Pour sauce into a blender and blend until very smooth, or leave it a little chunky if you prefer. Pour sauce back into the pan and stir in salt, pepper and tarragon. Set aside to keep warm while you prepare the scallops.
Pat scallops thoroughly dry on both sides with a paper towel. In a small bowl, mix together curry powder, salt and pepper. Sprinkle half of spice mixture over the scallops. Heat remaining 1 tsp (5 ml) olive oil in a nonstick skillet on medium. Place scallops in skillet, seasoned side down. Sprinkle remaining spice mixture overtop. Let scallops cook for about 2 minutes without moving. Turn them over, and cook 1 to 2 minutes longer. Do not overcook scallops or they will be tough. Remove scallops from heat. To serve, divide sauce among four plates, spreading it out in little pools, and place scallops on top.
NUTRITIONAL VALUE PER SERVING (4 OZ SCALLOPS WITH ¼ CUP SAUCE):
Calories: 198 | Calories from Fat: 39 | Protein: 1 g | Carbs: 12 g | Total Fat: 3 g | Saturated Fat: 0.5 g | Trans Fat: 0 g | Fiber: 2 g | Sodium: 444 mg | Cholesterol: 60 mg