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Serves: 4
Per Serving: 196 calories, 10g fat, 2g saturated fat, 14g protein, 475mg sodium, 13g carbs, 2g fiber
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet) WITHOUT the feta cheese topping.
Ingredients:
4 teaspoons olive oil, divided
1 pound sea scallops
1 cup chopped onion
1 cup sliced mushrooms (3 ounces)
2 large garlic cloves, minced
1 teaspoon chopped fresh oregano or ¼ teaspoon dried oregano
2 large tomatoes, seeded and chopped
Salt and pepper to taste
⅓ cup crumbled reduced fat feta cheese
2 tablespoons pine nuts, toasted
2 teaspoons freshly squeezed lemon juice
¼ cup chopped flat leaf parsley, loosely packed
Cooking Directions:
- In a large nonstick skillet, heat 2 teaspoons of the olive oil over medium-high heat. Add the scallops and cook, stirring often, for 5-6 minutes, until opaque throughout and tender in the center. Transfer the scallops and liquid from the skillet to a bowl; set aside. Cool the skillet slightly and then rinse under hot water and dry.
- In the same skillet, heat the remaining 2 teaspoons of olive oil over medium-high heat. Add the onion and saute, stirring often, for 2 minutes. Add the mushrooms and saute, stirring often, for 3-5 minutes, until the onion is soft. Add the garlic and saute, stirring, for 1 minute. Add the tomatoes, lemon juice, parsley, oregano, and salt and pepper to taste. Bring to a boil, reduce heat and simmer, stirring occasionally for 5 minutes. Stir in the scallops with their liquid and bring to a boil, stirring occasionally. Top with the feta cheese and pine nuts. Serve immediately.
- To toast the pine nuts, put them in a small skillet over medium heat, shaking or stirring frequently until lightly browned, about 2-3 minutes. Immediately transfer the nuts to a small dish and cool.
Recipe from: From: AICR's Publication — The New American Plate Cookbook, 2005