Seared Scallops with Cabbage and Leeks recipe – 173 calories

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Seared Scallops with Cabbage and Leeks recipe – 173 calories

Ingredients:
12 large sea scallops (about 1 pound), tough side muscles removed
1 large leek (white and pale green parts only)
1 lb green cabbage (about 1/2 medium head)
1/3 cup low sodium chicken broth
3 tablespoons olive oil
coarse salt
fresh ground pepper
sliced lemons (to garnish)


Preparation:
1. Half the leek lengthwise, thinly slice crosswise and rinse well.
2. Half the cabbage lengthwise, core it and thinly slice crosswise.
3. In a large non-stick frying pan, heat 4 1/2 teaspoons oil over medium high heat until hot (but not smoking).
4. Add the leek, cook until soft (about 1-2 minutes).
5. Stir in the cabbage, and add the stock.
6. Cook (stirring occasionally) until the cabbage is slightly soft (about 5 minutes).
7. Stir in 1/2 teaspoon salt and season with fresh ground pepper; set aside.
8. Sprinkle the scallops with 1/4 teaspoon salt and season with freshly ground pepper.
9. In another large non-stick frying pan, heat the remaining 2 1/2 teaspoons oil over medium heat until hot (but not smoking).
10. Add the scallops and cook, turning once, until dark golden (about 4 minutes on each side).
11. Divide the cabbage mixture between four plates and top each serving with 3 scallops; garnish with lemon slices.

Servings: 4

Nutritional information for one serving:
Calories: 173
Calories from fat: 97
Total fat: 10.8g
Cholesterol: 14mg
Total carbs: 10.8g
Protein: 9.9g

Photo credit: Derf

 

One Comment

  1. Yummy. This was a gamble for me. I’ve never cooked with leeks before. But wow, what flavor. I will continue to make this recipe over and over. I think all together this meal for 4 cost under $10.