Grilled Scallop Salad Dinner
april 98
(makes 4 servings)
| Vinaigrette: | |
| 4 | tablespoons (60 ml) cider or malt vinegar |
| 1 | garlic clove, minced |
| 1/2 | teaspoon (2.5 ml) Dijon mustard |
| 1 | tablespoon (15 g) chopped fresh basil |
| 1 | tablespoon (15 g) chopped fresh oregano |
| 1 | tablespoon (15 g) chopped flat-leaf parsley |
| 1 | scallion, white part and 1 inch (2.5 cm) green, finely chopped |
| 1/4 | teaspoon (1.25 ml) salt (optional) |
| freshly ground pepper | |
| 4 | tablespoons (60 ml) olive oil |
| 2 | tablespoons (30 ml) water |
| salt (optional) and freshly ground pepper | |
| Scallop Salad: | |
| 1 | pound (480 g) sea scallops |
| 4 | cups mesclun, about 4 ounces (120 g) or baby salad greens |
| 1 | 6-ounce (180 g) red bell pepper, roasted, peeled, seeded, and cut into strips |
| 1 | 6-ounce (180 g) yellow bell pepper, roasted, peeled, seeded, and cut into strips |
| 1/4 | cup (80 g) thinly sliced red onion |
| 1 | 6-ounce (180 g) ripe tomato, seeded and diced |
| 1 | 10-ounce (300 g) cucumber, peeled, seeded, and diced |
| 1/4 | cup (60 g) diced fresh fennel |
| 1. | To make vinaigrette: place all ingredients except olive oil, water, salt, and pepper in a food processor or blender. Process until smooth. Slowly add the oil and water through the feed tube; process until well blended. Pulse once or twice again before using. Taste and add salt (if using) and pepper to taste. |
| 2. | Dry the scallops with paper towels and grill or broil until opaque when cut, about 3 minutes per side. Set aside. |
| 3. | Place the greens in a large salad bowl and top with the pepper, onion, tomato, cucumber, and fennel. |
| 4. | Reserve 1 tablespoon (15 ml) of the vinaigrette. Drizzle the remaining vinaigrette over the greens mixture and toss. |
| 5. | Divide the salad between 4 dinner plates and top with the grilled scallops. Drizzle with reserved dressing. Serve at once. |
| Per serving: | 276 calories (48% calories from fat), 22 g protein, 15 g total fat (2.3 g saturated fat), 15 g carbohydrate, 4 g dietary fiber, 37 mg cholesterol, 223 mg sodium |
| Diabetic exchanges: | 3 lean meat, 3 vegetable, 1 fat |
(makes 4 servings)
| 4 | slices crusty Italian bread, cut 1/2 inch (1.25 cm) thick |
| olive oil cooking spray | |
| 2 | garlic cloves, peeled and cut in half |
| freshly ground pepper | |
| chopped fresh basil and oregano |
| 1. | Toast or grill the bread slices until lightly browned on both sides. |
| 2. | Remove from heat and lightly coat with cooking spray. |
| 3. | Rub with the cut garlic; top with pepper and chopped herbs. Again, spray with cooking spray. Cut in half and serve warm. |
| Per serving: | 77 calories (12% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 14 g carbohydrate, 1 g dietary fiber, 0 mg cholesterol, 166 mg sodium |
| Diabetic exchanges: | 1 carbohydrate (1 bread/starch) |
(makes 4 servings)
| 3 | cups (450 g) fresh raspberries |
| 2 | tablespoons (30 g) crushed baked meringue, made from a store bought baked meringue |
| 1. | Place a layer of raspberries in 4 dessert cups. Top each with 1/2 tablespoon (7.5 g) of the crushed meringue. |
| 2. | Cover with remaining raspberries and chill until ready to serve. |
| Per serving: | 59 calories (7% calories from fat), 1 g protein, 1 g total fat (0 saturated fat), 14 g carbohydrate, 6 g dietary fiber, 0 cholesterol, 8 mg sodium |
| Diabetic exchanges: | 1 carbohydrate (1 fruit) |
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