Spinach Salad with Scallops and Apples
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(makes 4 servings)
| vegetable cooking spray |
| 1 1/4 | pounds (600 g) sea scallops |
| 2 | tablespoons (30 ml) olive oil |
| 1 | tablespoon (15 ml) water |
| 2 | tablespoons (30 ml) fresh lemon juice |
| 1 | teaspoon (5 ml) Dijon mustard |
| 8 | cups (24 g) baby spinach, washed, stems removed, and drained on paper towels or spun dry |
| 1 | large tart apple, such as Fuji or Granny Smith, cored and chopped |
| 2 | tablespoons (16 g) slivered almonds, toasted |
| freshly ground pepper |
- Preheat broiler. Lightly a broiler pan with cooking spray. Rinse scallops to remove any bits of shell or sand; pat dry with paper towels. Arrange the scallops on the broiler pan and lightly coat with cooking spray and broil, turning once, until opaque throughout (cut to test), about 5 to 7 minutes. Keep warm.
- In a small cup combine the oil, water, lemon juice and mustard. Set aside.
- Place the spinach in a bowl. Add the apples and almonds. Toss with the dressing. Season with pepper. Divide between 4 plates and top with scallops. Serve immediately.
| Per serving: | 258 calories (36% calories from fat), 27 g protein, 10 g total fat (1.2 g saturated fat), 15 g carbohydrates, 4 g dietary fiber, 47 mg cholesterol, 306 mg sodium |
| Diabetic exchanges: | 4 very lean protein, 1 carbohydrate (1/2 fruit, 1 vegetable), 1 fat |
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