Health & Fitness

Eat Smart: Dijon scallops elegant without all the fuss

This simple and elegant dish is sure to impress your family and guests. The creamy Dijon sauce is accented with the light onion taste of the chives. The addition of carrots to the rice adds a sweet new dimension to the side dish.

Helpful hints

* Buy frozen scallops and keep in freezer for quick meals. They will defrost under cold water in about 5 minutes.

* You can substitute freeze dried chives.

* A quick way to chop chives is to snip them with a scissors.


2 teaspoons canola oil

¾ pound scallops

½ cup dry sherry

2 tablespoons Dijon mustard

1 tablespoon heavy cream

2 tablespoons chopped chives

Salt and freshly ground black pepper

Heat oil in a medium-size nonstick skillet. Add scallops to pan and saute 1 minute per side. Remove scallops to a dish. Add sherry to pan and simmer 30 seconds. Add mustard and cream to pan and mix well. Return scallops to pan for 30 seconds. Add salt and pepper to taste. Sprinkle chives on top. Serve scallops over rice and carrots.

Nutritional analysis per serving : 290 calories; 90 calories from fat; 10 g total fat; 2.3 g saturated fat; 80 mg cholesterol; 705 mg sodium; 8 g carbohydrate; 1 g dietary fiber; 1 g sugars ; 31 g protein. Exchanges/choices: ½ carbohydrate, 4 lean meat, 1 fat.

The Wichita Eagle—08/23/11


½ cup 10-minute brown rice

1 cup water

½ cup packaged grated carrots

Salt and freshly ground black pepper Add rice and water to a medium-size saucepan and bring to a boil. Lower heat to medium, add carrots, cover with a lid and simmer 10 minutes. Add salt and pepper to taste. Divide between 2 plates and serve scallops and sauce on top.

Nutritional analysis per serving : 175 calories; 15 calories from fat; 1.5 g total fat; 0 g saturated fat; 0 mg cholesterol; 40 mg sodium; 39 g carbohydrate; 2 g dietary fiber; 2 g sugars; 4 g protein. Exchanges/choices: 1½ starch

The Wichita Eagle—08/23/11