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Scallops Over Risotto

June 10, 2008 - 7:30am
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Scallops Over Risotto

Nutrition Facts

Serving Size½ of recipe
Total Fat9.5 g
Saturated Fat3 g
Sodium575 mg
Total Carbohydrate49 g
Dietary Fiber1 g
Protein30 g

Servings and Times


Ingredients and Preparation

Reduced-sodium vegetable stock 1 1/3 cups
Small yellow onion, minced½
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, minced1 clove
  1. Directions
  2. Heat stock in a medium saucepan over low heat.
  3. 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.
  4. 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).
  5. 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.
  6. 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.
  7. Serve scallops over risotto and drizzle with wine sauce.

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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