Tonight We started off with an appetizer of some beautiful Scallops with a recipe I got off line. Followed by some healthy crab cakes and a garden salad. All for only :) 580 Calories ( less or more depending on what dressing you use.)
Salad (2 cups)
Spinach & romain with some diced yellow peppers and cherry tomatoes. We topped ours with 2 tablespoons of bleu cheese. 160 calories
Easy Herb Butter Scallops
Easy Herb Butter Scallops
The less you fuss with scallops, the better they tend to taste. Serve these scallops on a bed of whole-wheat pasta or steamed brown rice and with a side of steamed vegetables and/or a green or fruit salad.
Ingredients:
•1 pound large sea scallops, rinsed in cold water then patted dry with paper towels
•2 teaspoons olive oil or canola oil
•1 tablespoon whipped butter
•2 tablespoons finely diced shallot
•1/4 cup dry white wine or champagne
•1 tablespoon finely chopped parsley
•1 tablespoon finely chopped chives
•Salt and freshly ground black pepper (optional)
Preparation:
1.Heat a large nonstick frying pan over medium-high heat for a minute or so. Add 1 tablespoon of olive oil and let it heat up about 30 seconds. Place scallops in the pan with plenty of room between them so they will sizzle instead of steam.
2.Let the scallops sizzle until the bottom side is browned and crisp (2 to 4 minutes). Gently turn over and cook the other side until well browned (2 to 4 minutes). When you cut into a scallop, it should be barely firm to the touch and a more solid white color throughout.
3.Take the pan off the heat. Move the scallops to a plate and cover with a sheet of foil to keep them warm.
4.Return pan to the stove over medium heat. Add a tablespoon of whipped butter and the shallots and saute for about a minute. Add the wine and simmer until it is reduced by about half (1-2 minutes). Reduce heat to low, stir in the parsley and chives, and continue to simmer for only a minute. Turn off the heat and add the scallops. Let sit about a minute to warm the scallops and meld flavors. Add salt and pepper to taste, if desired.
Yield:
4 servings
Nutritional Information:
Per serving: 141 calories, 19 g protein, 4 g carbohydrate, 5 g fat, 1.6 g saturated fat, 2.3 g monounsaturated fat, 0.6 g polyunsaturated fat, 43 mg cholesterol, 0 g fiber, 203 mg sodium. Calories from fat: 33%.
Crab Cakes with Tartar Sauce
1/2 cup + 1/3 cup reduced fat mayo
2 tablespoons chopped parsley
2 tablespoons pickle relish
1 tablespoon drained capers
1 large egg, lightly beaten
2 teaspoons dijon mustard
1 teaspoon chesapeak bay seasoning
1/2 teaspoon Worcestershire Sauce
1 poun fresh, canned, or thawed frozen lump crabmeat.
1. Preheat oven to 400 degrees. Spray a lined with foil baking sheet with non stick spray.
2. To prepare the tartar sauce, combine 1/2 cup mayo, parsley, relish and capers in a small bowl. Cover and refridgerate until ready to use.
3. Combining the remaining 1/3 cup mayo, egg, mustard, bay seasoning, and worch sauce in a large bowl. Gently fold in the crab meat until well combined. Cover and refridgerate for at least 30 min. (longer if you can)
4. Divide the crab mixture in to 8 portions, and shape each into 1/2" thick patties. Spray a large nonstick skillet with nonstick spray and set over medium heat. Add 4 patties and cook, turning once until lightly golden. About 4 min. Transfer to the baking sheet and repeat with the remaining crab cakes. Bake until the crab cakes are heated through. About 5 min or so. Serve with tartar sauce.
Per serving (2 cakes with 3 tablespoons sauce): 300 calories, 20 g fat, 3 g sat fat, 183 mg chol, 1,090 mg sodium, 4 g carb, 0 g fiber, 25 g prot, 133 mg calc. Points:8
