Spinach Salad with Scallops and Apples
(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|