Saturday, March 14, 2009
Scallops with White Beans & Spinach
Scallops are super easy to cook and end up looking pretty impressive. What attracted me to this recipe was that my husband loves both sauteed spinach and scallops, it was high in protein (34g/serving), and it pulled together in less than 15 minutes.
If you don't cook scallops regularly, they're done when they are firm to the touch and they are beginning to crack and are opaque. Try not to overcook them - the timing in this recipe worked well for me. For best results with searing, pat them dry with paper towels before cooking and only turn them once.
I bought scallops at Costco for the first time (in the fresh seafood section) and I would buy them there again. I bet this recipe would be good with sauteed jumbo shrimp in place of the scallops. I halved the number of scallops but used the same amount of beans and spinach. The original recipe called for 2T of chopped fresh basil stirred in at the end (off the heat) but the basil I was planning to use was all wilty and moldy - gross.
Scallops with White Beans & Spinach (from Cooking Light 3/09) - 4 servings
2 T olive oil (divided)
1 1/2 lbs scallops
1/4 tsp. salt
1 cup chopped onion
1/4 tsp. red pepper
2 garlic cloves, minced
1/4 c. dry white wine
1 c. chicken broth (I used low-sodium fat free)
1 (19 oz) can cannellini beans (or other white beans), rinsed and drained
6 oz fresh baby spinach
1 tsp. dried basil
Heat 1 T of oil in a large nonstick skillet over medium-high heat. Sprinkle the scallops with salt. Add them to the pan and cook for 2 minutes on each side. Remove from pan and keep warm.
Add the rest of the oil and the onion to the pan and saute for 2 minutes. Add pepper and garlic and cook for 20 seconds, stirring constantly. Stir in wine and cook for 1 minute (most of the liquid will evaporate). Stir in broth, beans, and basil and cook for 2 minutes. Add spinach; cook 1 minute or until spinach wilts. Remove from the heat. Serve scallops over the spinach mixture.