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Scallops Over Risotto
Nutrition Facts
| Serving Size | ½ of recipe |
| Calories | 461 |
| Total Fat | 9.5 g |
| Saturated Fat | 3 g |
| Sodium | 575 mg |
| Total Carbohydrate | 49 g |
| Dietary Fiber | 1 g |
| Protein | 30 g |
Ingredients and Preparation
| Ingredients | Measures |
|---|---|
| Reduced-sodium vegetable stock | 1 1/3 cups |
| Small yellow onion, minced | ½ |
| Olive oil | 2 teaspoons |
| Short- or medium-grain rice (eg, Arborio, Carnaroli) | ½ cup |
| Salt | ¼ teaspoon |
| Freshly ground pepper to taste | |
| Dry white wine (reduced-fat vegetable stock can be substituted here) | ¼ + ½ cup |
| Butter | 2 teaspoons |
| Large scallops | ½ pound |
| All-purpose flour | 1 ½ tablespoons |
| Garlic, minced | 1 clove |
- Directions
- Heat stock in a medium saucepan over low heat.
- Heat oil in a large skillet over medium heat. Add onions and sauté 2-3 minutes, until tender. Then add rice and continue sautéing 2-3 minutes. Add salt, pepper, and ¼ cup wine; stir; and let cook until wine evaporates.
- Begin adding warmed stock, 1/3 cup at a time, stirring often. When the stock has almost evaporated, add another 1/3 cup, until you have used all of the stock. It will take approximately 25-35 minutes until the risotto is cooked (it should be tender, but have a slight bite to it).
- Meanwhile, heat butter in another large skillet over medium-high heat. Dredge scallops in flour and add to skillet, cooking 2-3 minutes per side, until golden and just cooked through. Add garlic, reduce heat to medium-low, and cook 1-2 minutes, until garlic is fragrant. Remove scallops and set aside.
- Add ½ cup wine to the skillet with garlic, and cook 4-5 minutes, scraping brown bit off the bottom of the pan, until the wine has reduced by half and the sauce has thickened.
- Serve scallops over risotto and drizzle with wine sauce.
Exchanges
3 very lean meats; 2 starches; 2 fats; 1 vegetable
Side Suggestions: Sliced Tomatoes
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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