Fresh sea scallops served with a colorful Vegetable Rice Medley make a quick dinner that only takes 20 minutes to complete. Scallops, which need very little cooking, should be cooked so that the inside remains creamy. Prolonged cooking will shrink and toughen them.
The secret to searing the scallops is to make sure your skillet is very hot. The scallops will only need 3 to 4 minutes to cook this way. If your scallops seem very large, check for doneness by slicing into one. If the meat is opaque, they are done; if translucent cook them another 30 seconds.
Diced or sliced fresh onions, red bell pepper and mushrooms are available in most produce sections of the supermarket. Using these cuts down on your prep time and the rice can be made in 10 minutes.
Helpful hints
• Scallops should smell sweet, should not be sitting in liquid and show no browning when purchased.
• Freeze dried chives can be substituted for fresh.
Countdown
• Make rice dish.
• Sauté scallops.
Shopping list
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1/2 pound fresh scallops, 1 small red bell pepper,1 small bunch chives,1 small container sliced mushrooms, 1 package frozen chopped onion, 1 small carton reduced-fat sour cream and 1 small bottle prepared horseradish.
Staples: Olive oil, minced garlic, long-grain white rice, garlic, salt and black peppercorns.
Pan Seared Scallops
3/4 pound fresh scallops
1 tablespoon olive oil
2 tablespoons chopped chives
Salt and freshly ground black pepper
Rinse scallops in cool water, drain, pat dry with paper towel and set aside. Heat oil in the nonstick skillet. When smoking, add scallops and sauté on high 3 minutes, turning after one minute. Add salt and pepper to taste. Sprinkle chives over scallops. Makes 2 servings.
Per serving: 210 calories (35 percent from fat), 8.1 g fat (1.1 g saturated, 5 g monounsaturated), 54 mg cholesterol, 28.6 g protein, 4 g carbohydrates, no fiber, 276 mg sodium.
Vegetable Medley Rice
1/2 cup long grain white rice
1 cup frozen chopped onion
1 teaspoon minced garlic
1 cup diced red bell pepper
1/2 cup diced button mushrooms
2 teaspoons olive oil
1/4 cup reduced-fat sour cream
1 tablespoons prepared horseradish
Salt and freshly ground black pepper
Bring a large saucepan filled with water to a boil. Add the rice and bring the water back to a boil. Cook rice 8 minutes. Test a few grains to make sure they are cooked. Boil another minute if the rice is not ready. Meanwhile, add onion, garlic, red bell pepper and mushrooms to a microwave-safe bowl. Microwave on high 3 minutes. Drain rice and add to the bowl with the oil, sour cream and horseradish. Mix well. Add salt and pepper to taste. Makes 2 servings.
Per serving: 307 calories (26 percent from fat), 8.8 g fat (3 g saturated, 4.4 g monounsaturated), 12 mg cholesterol, 6.3 g protein, 50.9 g carbohydrates, 3.4 g fiber, 67 mg sodium.
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