Recipes: Scallop Risotto

the recipes

february 2000

Scallop Risotto

Scallop Risotto

(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
1/2	lemon

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)

Fennel, Mesclun, and Arugula Salad with Lemon Dressing

(makes 4 servings)

1	fennel, fronds and tough outer layer removed, halved, and sliced very thin
4	cups (100 g) mesclun
2 2/3	(18.6 g) ounce package arugula
1/2	lemon
2	tablespoons (30 ml) olive oil
	freshly ground pepper
1/4	teaspoon (1.25 ml) kosher salt
4	paper thin slices Parmesan cheese for garnish

Place the fennel, mesclun, and arugula in a salad bowl.
Combine the lemon juice and olive oil in a cup and whisk to combine. Add the salt and pepper. Toss with salad.
Garnish each serving with a piece of Parmesan. Serve immediately.

Per serving:	91 calories (65% calories from fat), 2 g protein, 7 g total fat (0.9 g saturated fat), 7 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 167 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable), 1 1/2 fat

Baked Pears

(makes 4 servings)

2	tablespoons (30 ml) dry sherry
1	tablespoon (15 ml) balsamic vinegar
4	small ripe Bartlett pears, halved lengthwise and cored
1/2	cup (120 ml) water
2	Italian Amaretti cookies, crushed

Preheat oven to 425°F (220° C), Gas Mark 7.
Mix the sherry with the vinegar in a baking dish just large enough to hold the pear halves cut side down.
Roast the pears for 15 minutes. Add the water and bake until the pears are cooked through but still hold their shape, another 10 to 15 minutes.
Place the pears on dessert plates and sprinkle with the crushed cookies, and spoon some of the sauce form the baking dish around each pear. Serve immediately.

Per serving:	136 calories (18% calories from fat), 1 g protein, 3 g total fat (2.0 g saturated fat), 29 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 29 mg sodium
Diabetic exchanges:	2 carbohydrate (1/2 bread/starch, 1 1/2 fruit)

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