Recipes: Sweet on Apples

the recipes

october 2000

Sweet on Apples

What do you do when you get home from work late and you still want a light, but delicious meal that can be made from start to table in 15 minutes? A salad often fills the bill, and here we marry the sweetness of fresh fish ( or canned water packed tuna if you're really late), the tartness of apples, and French mustard. Here we use scallops because they cook very quickly, but try tuna, swordfish, salmon, halibut or just about any fish. All you need is a whole wheat roll from the freezer to complete a dinner that will be a regular for you when time is of the essence.

Spinach Salad with Scallops and Apples

(makes 4 servings)

	vegetable cooking spray
1 1/4	pounds (600 g) sea scallops
2	tablespoons (30 ml) olive oil
1	tablespoon (15 ml) water
2	tablespoons (30 ml) fresh lemon juice
1	teaspoon (5 ml) Dijon mustard
8	cups (24 g) baby spinach, washed, stems removed, and drained on paper towels or spun dry
1	large tart apple, such as Fuji or Granny Smith, cored and chopped
2	tablespoons (16 g) slivered almonds, toasted
	freshly ground pepper

Preheat broiler. Lightly a broiler pan with cooking spray. Rinse scallops to remove any bits of shell or sand; pat dry with paper towels. Arrange the scallops on the broiler pan and lightly coat with cooking spray and broil, turning once, until opaque throughout (cut to test), about 5 to 7 minutes. Keep warm.
In a small cup combine the oil, water, lemon juice and mustard. Set aside.
Place the spinach in a bowl. Add the apples and almonds. Toss with the dressing. Season with pepper. Divide between 4 plates and top with scallops. Serve immediately.

Per serving:	258 calories (36% calories from fat), 27 g protein, 10 g total fat (1.2 g saturated fat), 15 g carbohydrates, 4 g dietary fiber, 47 mg cholesterol, 306 mg sodium
Diabetic exchanges:	4 very lean protein, 1 carbohydrate (1/2 fruit, 1 vegetable), 1 fat

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