(makes 4 servings)
|1||pound (480 g) sea scallops, cut into 1/3 inch coins|
|1||teaspoon (5 ml) olive oil|
|3||large cloves garlic, minced|
|1||teaspoon (5 ml) minced fresh rosemary or 1/4 teaspoon (1.25 ml) crushed dried|
|1||tablespoon (15 ml minced fresh oregano or 1 teaspoon (5 ml) crushed dried|
|olive oil cooking spray|
|1||cup (150 g) Arborio rice|
|1||cup (240 ml) dry white wine|
|4 1/2||cups (1080 ml) fish stock, or 2 bottles clam juice and 2 1/2 cups (600 ml) water|
|1/2||cup (30 g) minced flat-leaf parsley|
- Dry the cut scallops on paper towels. Heat the oil in a non- stick skillet until very hot. Add the garlic, rosemary, and oregano in the oil and sauté over high heat for 1 minute. Add the scallops and cook and stir for 2 minutes or until just done. Place in a bowl.
- Coat a large non-stick pot with cooking spray. Add the rice and sauté for 2 minutes. Meanwhile, heat the fish stock and bring to a simmer. Add the wine to the rice, stir constantly, and cook until the wine has been absorbed. Add the hot broth, 1 cup at a time and cook, stirring until absorbed. Continue to cook until done al dente.
- Stir in the parsley, any liquid that has accumulated in the cooked scallop bowl, and the juice of the half of a lemon. Cook until absorbed and then stir in the cooked scallops. Cook, stirring. until reheated. Serve immediately.
|Per serving:||390 calories (9% calories from fat), 27 g protein, 4 g total fat (0.3 g saturated fat), 49 g carbohydrates, 1 g dietary fiber, 56 mg cholesterol, 270 mg sodium|
|Diabetic exchanges:||3 very lean protein, 3 carbohydrate (3 bread/starch)|