Healthy Recipes

Scallops Over Risotto
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Reduced-sodium vegetable stock 1 1/3 cups
Small yellow onion, minced ½
Olive oil 2 teaspoons
Short- or medium-grain rice ½ cup
Salt ¼ teaspoon
Freshly ground pepper to taste
Dry white wine (reduced-fat vegetable stock can be substituted here) ¼ + ½ cup
Butter 2 teaspoons
Large scallops ½ pound
All-purpose flour 1 ½ tablespoons
Garlic, minced 1 clove


Directions
  1. Heat stock in a medium saucepan over low heat.
  2. Heat oil in a large skillet over medium heat. Add onions and sauté 2-3 minutes, until tender. Then add rice and continue sautéing 2-3 minutes. Add salt, pepper, and ¼ cup wine; stir; and let cook until wine evaporates.
  3. Begin adding warmed stock, 1/3 cup at a time, stirring often. When the stock has almost evaporated, add another 1/3 cup, until you have used all of the stock. It will take approximately 25-35 minutes until the risotto is cooked. (It should be tender, but have a slight bite to it.)
  4. Meanwhile, heat butter in another large skillet over medium-high heat. Dredge scallops in flour and add to skillet, cooking 2-3 minutes per side, until golden and just cooked through. Add garlic, reduce heat to medium-low, and cook 1-2 minutes, until garlic is fragrant. Remove scallops and set aside.
  5. Add ½ cup wine to the skillet with garlic, and cook 4-5 minutes, scraping brown bits off the bottom of the pan, until the wine has reduced by half and the sauce has thickened.
  6. Serve scallops over risotto and drizzle with wine sauce.

Exchanges
3 very lean meats; 2 starches; 2 fats; 1 vegetable

Side Suggestions: Sliced Tomatoes


Nutrition Facts
Serving Size ½ of recipe
Calories 461
Total Fat 9.5 g
Saturated Fat 3 g
Sodium 575 mg
Total Carbohydrate 49 g
Dietary Fiber 1 g
Protein 30 g
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