Cook Smart for a Healthy Heart, Reader's Digest CanadaMarch 4, 2008
Scallops are infinitely adaptable. Here, these low-fat, low-cholesterol morsels of succulent seafood are sautéed with cherry tomatoes and enlivened with a vermouth-based sauce. Serve the scallops with Asian rice vermicelli or brown rice.
Coat the scallops in 3 teaspoons cornstarch, shaking off the excess. Heat the oil in a large nonstick frying pan over medium heat. Add the scallops and sauté until golden-brown and cooked through, about 3 minutes. With a slotted spoon, transfer the scallops to a bowl.
Add the garlic to the pan and cook for 1 minute. Add the cherry tomatoes and cook until they begin to collapse, about 4 minutes. Add the vermouth and basil to the pan. Bring to a boil and cook for 1 minute.
Meanwhile, stir together the remaining 1 teaspoon cornstarch with 1 tablespoon cold water in a small bowl. Add the cornstarch mixture to the pan and cook, stirring, until the cherry tomato sauce is slightly thickened, about 1 minute.
Return the scallops to the pan, reduce to a simmer, and cook just until heated through, about 1 minute. Serve hot.
Per serving: 120 calories, 15 g protein, 3 g total fat, 1 g saturated fat, 41 mg cholesterol, 5 g total carbohydrate, 2 g sugars, 1 g fibre, 221 mg sodium
The fat used here is heart-friendly olive oil, high in monounsaturated fat that protects beneficial HDL cholesterol levels while lowering harmful LDL levels. The mineral-rich scallops are low in both saturated and total fat.