3-Minute Scallops - 4.36g Carbs, 0.09g Fiber, 0.26g Sugar
From: www.whfoods.org
For great flavor without the use of heated fats or oils, "Healthy Saute"
your scallops.
Prep and Cook Time: 10 minutes
1/2 lb bay scallops or sea scallops
1 Tbsp low-sodium chicken or vegetable broth
2 medium cloves garlic
1 Tbsp extra virgin olive oil
1 Tbsp fresh lemon juice
Sea salt and pepper to taste
Chop garlic and let sit for 5 minutes to enhance its health-promoting
benefits.
Heat 1 Tbsp broth over medium heat in a stainless steel skillet.
When broth begins to steam, add scallops and garlic and saute for
2 minutes stirring frequently. After 2 minutes, turn scallops over
and let cook on the other side for 1 minute. Scallops cook very
quickly so watch your cooking time. Overcooked scallops become tough.
(If you are using larger sea scallops, you'll need to cook for
1-2 minutes longer.)
Dress with extra virgin olive oil, lemon juice, garlic, salt and pepper.
Serves: 2
Total Weight: 140.34g
Nutrition per Serving:
166.95 Calories, 71.03 Calories from Fat, 9.97 Calories from Saturated
Fat, 19.37g Protein, 4.36g Carbs, 0.09g Dietary Fiber, 0.01g Soluble
Fiber, 0.02g Insoluble Fiber, 0.26g Total Sugar, 0g Monosaccharides,
0g Disaccharides, 4g Other Carbs, 7.89g Total Fat, 1.11g Saturated Fat,
5.54g Mono Fat, 0.80g Poly Fat, 37.58mg Cholesterol, 33.18 mg Calcium,
0.38 mg Iron, 64.71 mg Magnesium, 386.63mg Potassium, 187.54mg Sodium
