• Scallops Over Risotto

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 461
    Total Fat 9.5 g
    Saturated Fat 3 g
    Sodium 575 mg
    Total Carbohydrate 49 g
    Dietary Fiber 1 g
    Protein 30 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Reduced-sodium vegetable stock 1 1/3 cups
    Small yellow onion, minced ½
    Olive oil 2 teaspoons
    Short- or medium-grain rice ½ cup
    Salt ¼ teaspoon
    Freshly ground pepper to taste
    Dry white wine (reduced-fat vegetable stock can be substituted here) ¼ + ½ cup
    Butter 2 teaspoons
    Large scallops ½ pound
    All-purpose flour 1 ½ tablespoons
    Garlic, minced 1 clove
    1. Heat stock in a medium saucepan over low heat.
    2. Heat oil in a large skillet over medium heat. Add onions and sauté 2-3 minutes, until tender. Then add rice and continue sautéing 2-3 minutes. Add salt, pepper, and ¼ cup wine; stir; and let cook until wine evaporates.
    3. Begin adding warmed stock, 1/3 cup at a time, stirring often. When the stock has almost evaporated, add another 1/3 cup, until you have used all of the stock. It will take approximately 25-35 minutes until the risotto is cooked. (It should be tender, but have a slight bite to it.)
    4. Meanwhile, heat butter in another large skillet over medium-high heat. Dredge scallops in flour and add to skillet, cooking 2-3 minutes per side, until golden and just cooked through. Add garlic, reduce heat to medium-low, and cook 1-2 minutes, until garlic is fragrant. Remove scallops and set aside.
    5. Add ½ cup wine to the skillet with garlic, and cook 4-5 minutes, scraping brown bits off the bottom of the pan, until the wine has reduced by half and the sauce has thickened.
    6. Serve scallops over risotto and drizzle with wine sauce.

    Exchanges3 very lean meats; 2 starches; 2 fats; 1 vegetable

    Side Suggestions: Sliced Tomatoes

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