Scallops with Cauliflower Puree

Scallops with Cauliflower Puree

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Number of Servings: 4
Serving Size: 4 scallops and 1/2 cup puree.

Ingredients

  • 3 cups chopped cauliflower florets
  • 1 cup water
  • ½ cup fat free, lower sodium chicken broth
  • 1 T canola oil
  • 1 ½ pounds sea scallops
  • ¾ tsp kosher salt, divided
  • ½ tsp ground black pepper
  • 1 ½ T unsalted butter

Directions

  1. Bring first 3 ingredients to a boil in a saucepan; cover, reduce heat, and simmer 6 minutes or until tender.
  2. Remove from heat. Let stand uncovered, 10 minutes.
  3. Heat a large skillet over high heat.
  4. Add oil, swirl to coat. Pat scallops dry with paper towels; sprinkle with ¼ t. salt and black pepper.
  5. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness.
  6. Remove scallops from pan.
  7. Pour cauliflower mixture in a blender.
  8. Add ½ t salt, butter, and black pepper.
  9. Remove center piece of blender lid (to allow steam to escape); secure lid on blender.
  10. Place a clean towel over opening in lid (to avoid splatters).
  11. Blend until smooth. Serve puree with scallops.

Profile Exchange:4 oz. of very lean protein, 1 cup of vegetable, 2 fats

Modified from: Cooking Light
Photo Courtesy of EPI-Ventures

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