Savory Dijon Scallop Dish, Juicy Meal – Lowell Sun

Soft and tender scallops require very little cooking. In fact, to stay delicate and flavorful, they should be cooked for just a few minutes over high heat in a pan large enough to hold them in a single layer without touching. The result will be a crispy coating while the inside remains juicy.
The savory, sherry and mustard sauce only takes a few minutes to cook in the same pan used for the scallops.

Useful tips:

  • Be sure to pat the scallops dry with a paper towel before cooking to get a nice crust on them.
  • Find shredded carrots in the produce section.
  • Look for small slices of dry sherry in the wine section of the market or at a liquor store.
  • A quick way to chop chives is to cut them with scissors.

Countdown:

  • Prepare all the ingredients.
  • Make rice and set aside.
  • Make scallops.

Shopping list:

To buy: small bunch of fresh chives, 1 packet of grated carrots, 1 small carton of whipping cream, 3/4 pound of large sea scallops, 1 jar of Dijon mustard, a bottle of dry sherry, 1 packet of brown rice microwave and 1 can of olive oil.
Staples: olive oil, salt and black peppercorns.

DIJON SCALLOPS

  • 3/4 pound large sea scallops
  • olive oil spray
  • 1/2 cup dry sherry
  • 1 tablespoon Dijon mustard
  • 3 tablespoons whipping or heavy cream
  • Salt and freshly ground black pepper

Rinse, drain and pat dry the scallops. Heat a nonstick skillet over medium-high heat and spray with olive oil. Add the scallops and sauté for 2 minutes turn and sauté for 2 minutes. Transfer the scallops to two dinner plates. Add the sherry to the skillet and cook to reduce the liquid for 15-20 seconds. Stir in the mustard and mix with the sherry to make a smooth sauce. Add the cream and stir into the sauce. Pour the sauce over the scallops and sprinkle with salt and pepper to taste.

Makes 2 servings.

Per serving: 338 calories (31% fat), 11.8 g fat (5.4 g saturated, 3.6 g monounsaturated), 79 mg cholesterol, 29.6 g protein, 37.2 g of carbohydrates, 0.3 g of fiber, 371 mg of sodium.

RICE AND GRATED CARROTS

  • 1 package microwave brown rice (1 1/2 cups cooked)
  • 1 cup grated carrots
  • 1 tablespoon olive oil
  • 1/4 cup chopped chives
  • Salt and freshly ground black pepper

Microwave rice according to package directions. Measure out 1 1/2 cups of rice and reserve the remaining rice for another time. Add the carrots, oil, chives and salt and pepper to taste. Stir well.

Makes 2 servings.

Per serving: 271 calories (28% fat), 8.4 g fat (1.4 g saturated, 3.8 g monounsaturated), no cholesterol, 4.9 g protein, 44.3 g carbohydrates, 4.2 g fiber, 44 mg sodium.

Linda Gassenheimer is the author of more than 30 cookbooks, including her most recent, “The 12-Week Diabetes Cookbook.” Listen to Linda at www.WDNA.org and all major podcast sites. Email her at [email protected] ©2022 Tribune Content Agency, LLC