30-Minute Heart-Healthy Meals
Pages in this Story:
- Wheat Penne with Roasted Vegetables and Shrimp
- Easy Lemon Lentil Soup with Spinach
- Seared Salmon with White Bean Puree
- Spicy Pan-Seared Scallops with Ginger and Soy
- Celery Salad with Apples, Walnuts, and Mustard Vinaigrette
- Thai-Style Chicken Coconut Curry
- Two New Ways to Assess Your Heart Disease Risk
- Take Action Today!
Spicy Pan-Seared Scallops with Ginger and Soy
Makes: 4 servings
20 large scallops, muscle removed
Finely ground sea salt
1 tablespoon canola or grape-seed oil
1 tablespoon finely chopped fresh ginger
1/8 teaspoon cayenne pepper
2 tablespoons reduced-sodium soy sauce
1 tablespoon fresh lime juice
Pinch of freshly ground black pepper
Pat scallops with a paper towel; season lightly with sea salt. Heat the oil in a wide nonstick pan over medium heat. When it's hot, add the scallops, turn the heat to medium high, and sear for 3 minutes, until golden brown. Turn the scallops and sear for 1 minute. Be careful not to overcook. Remove them from heat and put on a plate.
Add the remaining ingredients to the pan. Simmer for 1 minute over medium-high heat. Return scallops to the pan and toss to coat. Reheat briefly and serve.
Nutrition facts per serving: 104 calories, 14g protein, 2g carbohydrate, 4g fat (0g saturated), 0g fiber.
