Wednesday, July 31, 2013

Skinny Scallops!

Simple, delicious and skinny!
My gameplan to stay skinny while I'm recovering from my back injury is to keep everything low fat, to avoid carbs and make preparation quick and easy.   And by avoiding fat, I even mean to limit the "good" fats like olive oil. 

I dust the scallops in flour to help them brown on the grill
Extra virgin olive oil is good for you, but I have a few tablespoons on my salad at lunch (along with balsamic vinegar) so I'm already getting a good daily dosage.  The George Foreman Grill has a non-stick surface so I don't need oil on the grill when cooking scallops.  If you don't have a George Foreman Grill you can use a cooking spray like Pam.  The instructions on my grill says not to use Pam on this surface - but if you're using a regular frying pan Pam, spray away!  There's no calories or fat.

Food Network star Anne Burrell says when you flour food before grilling you should only do it for a few seconds before cooking.  Don't leave your scallops in the flour for longer than that.  It will cake up.  Grill the scallops until golden brown  - about 80 seconds on each side. When they're just about done, drizzle champagne vinegar over them.  I was out of champagne vinegar last night and substituted balsamic - it worked like a charm.

Served with grilled asparagus, grape tomatoes,
lemon and garlic - recipe to follow!
Scallops are low in fat and calories.  They make for a delicious star of your main course and are quick and easy to cook.  The asparagus, tomato and garlic side dish takes longer to cook.  Here are the nutritional facts on scallops:
Nutrition Facts
Serving Size 1unit 2 large or 5 small (30 g)
Per Serving % Daily Value*
Calories from Fat 2
Total Fat 0.2g 0%
Saturated Fat 0.0g 0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.0g
Cholesterol 10mg 3%
Sodium 48mg 2%
Carbohydrates 0.7g 0%
Dietary Fiber 0.0g 0%
Sugars 0.0g
Protein 5.0g
Vitamin A 0% · Vitamin C 2%
Calcium 1% · Iron 0%

A delicious, easy to prepare and skinny dinner!

5 - 6 sea scallops per person
1/4 - 1/2 cup flour
2 tbspns champagne vinegar (or your favorite kind)
Lemons to taste
Herbs de Provence or parsley to garnish
Pre-heat grill to medium/high heat
Dredge scallops through flour when about to cook, shake off excess
Cook until golden brown - about 80 seconds per side - but eyeball it
After you've flipped scallops drizzle with vinegar for the final 20 - 30 seconds
Close lid of grill
I cut a lemon in half and put on grill after transferring scallops to plate
Sprinkle with Herbs de Provence or chopped parsley
Serve and enjoy!

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