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Greek-Style Scallops

PART OF: NUTRITION SERVICES FOR CANCER PATIENTS > ALL RECIPES

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:

  1. 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.
  2. 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.
  3. 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