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Recipes
Sesame Seared Scallops
Written on October 01, 2005
Healthy Bonus: These scallops provide a lot of protein with healthy fat16 sea scallops (about 1 lb)
1/4 tsp kosher salt
2 Tbsp liquid egg substitute
1/3 c sesame seeds
1 Tbsp peanut oil
1 1/2 lb baby bok choy (4 to 6 heads), quartered lengthwise
Pat scallops dry and sprinkle both sides wish salt. Crust each scallop on
one side by dipping into egg substitute and placing into plate spread with
sesame seeds.
Heat oil in 12" skillet over medium heat. Arrange scallops sesame side
down, with space between them. Cook 3 to 4 minutes until seeds are golden.
Flip each scallop over carefully without removing sesame-seed crust, and cook
6 minutes longer or until just cooked through.
Meanwhile, put bok choy into steamer basket over boiling water. Cover and steam 6 minutes or until just tender. Serve scallops nestled among bok choy quarters.
Nutritional analysis per serving (makes 4 servings): 224 calories, 24g protein,
9g carbohydrate,
10.9g fat (1.6g saturated fat), 3 g fiber.