Scallops with Mustard Sauce
Courtesy of the American Diabetes Association®
August/September 2005
Serves: 6
Serving size: 3 ounces
Preparation Time: 35 minutes
| 1/2 |
cup dry white wine |
| 1/2 |
cup low-fat, low-sodium chicken broth |
| 2 |
shallots, minced |
| 2 |
12-oz. cans fat-free evaporated milk |
|
1/4 |
cup smooth Dijon mustard |
| 1/4 |
cup coarse Dijon mustard |
|
1 |
tbsp. butter |
| 1 1/2 |
lbs. sea scallops |
| 1/4 |
cup finely minced fresh parsley |
| 1. |
In a skillet over medium-high heat, cook the wine, broth, and shallots until the liquid is reduced by one third. Add the milk, lower the heat, and reduce again by one third. Add the mustard and stir until smooth. Do not boil. |
2. |
In another skillet, melt the butter. Add the scallops and cook about 3 to 4 minutes until scallops turn opaque. |
3. |
Place the scallops on plates and spoon the sauce over them. Garnish with parsley. |
Exchanges
1/2 Starch 1 Fat-free Milk
3 Very Lean Meat |
|
| Calories . . . . . . . . . . . . . |
245 |
|
|
Calories from Fat . . . . . |
38 |
|
Total Fat . . . . . . . . . . . . . |
4g |
|
|
Saturated Fat . . . . . . . . |
2g |
|
Cholesterol . . . . . . . . . . . |
47mg |
|
Sodium . . . . . . . . . . . . . . |
611mg |
|
Carbohydrate . . . . . . . . . |
20g |
|
|
Dietary Fiber . . . . . . . . |
0g |
| |
Sugars . . . . . . . . . . . . |
15g |
|
Protein . . . . . . . . . . . . . . |
30g |
|
|
This recipe appears in the book More Diabetic Meals in 30 Minutes or Less by Robyn Webb, published by the American Diabetes Association (ADA). Visit the ADA store to order this and other ADA publications.
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