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
- 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.
- 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.
- 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.
- 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
- Preheat barbecue to medium-high heat.
- 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.
- In small bowl, whisk together yogurt, orange rind, orange juice, honey and mint until combined.
- 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