Seared Scallops with Spinach and White Beans

Scallops are low fat and a source of potassium and zinc. Paired with a quick bean and spinach ragout, they make a quick and healthy dinner on a busy weeknight.

  • Prep time: 15 minutes
  • Cook time: 20 minutes
  • 2 tbsp (25 mL) extra virgin olive oil
  • 2 cloves garlic, thinly sliced
  • 1 cup (250 mL) finely diced red onion
  • 1 cup (250 mL) diced fresh tomato
  • 1 can (540 mL) PC Blue Menu White Kidney Beans, drained and rinsed
  • 1/2 tsp (2 mL) salt
  • 1 pkg (142 g) PC Organics Baby Spinach
  • 1 pkg (400 g) PC Blue Menu Sustainably Sourced Wild Nova Scotian Frozen Jumbo Sea Scallops, thawed
  • 2 tsp (10 mL) grated lemon rind
  • 1/2 tsp (2 mL) chopped fresh thyme
  • 1/8 tsp (0.5 mL) cayenne pepper
  • 2 tsp (10 mL) fresh lemon juice
  1. Heat 1 tbsp (15 mL) of the oil in large saucepan over medium-high heat. Cook garlic, stirring, for 30 seconds. Stir in onion; cook, stirring occasionally, for 5 minutes. Stir in tomatoes, beans, 1/4 tsp (1 mL) of the salt and 1 cup (250 mL) water. Bring to a boil then reduce heat to medium-low; simmer for 5 minutes. Stir in spinach; cook until wilted, about 2 minutes. Remove from heat; cover and set aside.
  2. Remove and discard little muscle on side of scallops, if present. Pat scallops dry with paper towel; place in small bowl. Add remaining 1 tbsp (15 mL) oil and remaining 1/4 tsp (1 mL) salt, the lemon rind, thyme and cayenne; toss to combine.
  3. Heat large nonstick frying pan over medium-high heat. Once hot, place scallops in pan flat side down. Sear for 1 minute; turn over and continue to sear for another 1 minute. Remove from heat.
  4. Stir lemon juice into bean mixture; divide among six shallow bowls. Top each bowl evenly with scallops.
  • Makes 6 servings
  • Per serving: 160 calories, fat 5 g (of which 1 g is saturated), sodium 320 mg, carbohydrate 15 g, fibre 4 g, protein 15 g
  • Low in saturated fat
  • Good source of potassium
  • Source of fibre
  • Source of iron

Grilled Peaches with Honey Greek Yogurt & Pistachios              

Luscious grilled peaches and honeyed yogurt make a wonderful, calorie-controlled dessert. How long the peaches need on the grill depends largely on how ripe they are to begin with.                                                          

  • Prep time: 10 minutes                                                                         
  • Cook time: 8 minutes
  • Stand time: 5 minutes  
  • 4  firm but ripe peaches, pitted and halved (3 stars)
  • 1 tbsp (15 mL) olive oil (3 stars)
  • ½ cup (125 mL)  PC 0% Greek Yogurt - Plain (3 stars)
  • 2 tsp (10 mL) finely grated orange rind
  • 2 tbsp (25 mL)  fresh orange juice (2 stars)
  • 1 tbsp (15 mL) honey
  • 2 tsp (10 mL) finely chopped fresh mint (3 stars)
  • ¼ cup (50 mL) shelled PC Blue Menu California Pistachios - Unsalted and Dry Roasted (3 stars)
  • ¼ tsp (1 mL)  cracked black pepper
  1. Preheat barbecue to medium-high heat.
  2. In large bowl, toss peaches with olive oil. Place on grill, cut side down. Cook for 6 to 8 minutes, turning once halfway, or until peaches have softened slightly and have nice grill marks. Transfer to platter; let cool for 5 minutes.
  3. In small bowl, whisk together yogurt, orange rind, orange juice, honey and mint until combined.
  4. Arrange two grilled peach halves on each dessert plate; spoon yogurt sauce over top. Sprinkle each with pistachios and black pepper (if you are using a peppermill, crank it a few turns for each). Garnish with a mint sprig, if desired.
  • Makes 4 servings
  • Per serving: 180 calories, fat 7 g (of which 1 g is saturated), sodium 20 mg, carbohydrate 24 g, fibre 4 g, protein 6 g
  • Low in Saturated Fat
  • Source of Calcium
  • Source of Potassium