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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 355.7
  • Total Fat: 4.9 g
  • Cholesterol: 33.1 mg
  • Sodium: 336.6 mg
  • Total Carbs: 51.3 g
  • Dietary Fiber: 4.2 g
  • Protein: 44.3 g

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Scallops with Coriander-Parmesan Coating, Cauliflower Puree* (with Curry) and Roasted Broccoli*/ Low Carb

Submitted by: PAULEY10

Introduction

Low Carb Dinner Low Carb Dinner
Number of Servings: 1

Ingredients

    1 serving [100 g] roasted broccoli*

    200 g cauliflower flowerettes
    1 tbsp curry powder
    1/2 c chicken broth* or more if needed
    2 tsp ginger root, fresh, grated

    1/2 c greek yogurt, 0% fat
    1 spring dill, chopped finely

    100 grams scallops (3 large, 5 small)
    1 tbsp coriander, ground (or cumin)
    2 tsp parmesan cheese-type topping



Directions

Place rack in middle of oven. Pre-heat oven to 400 degrees F.

Prepare broccoli for the oven as described in the Roasted Broccoli Base Recipe. Place in the oven and roast for 10 minutes.

Prepare the scallops. Remove the "muscle" on the side of the scallop if this has not already been done. If the scallops are large cut in half horizontally. Roll the scallops in the coriander or cumin and parmesan-type cheese topping. Set aside.

Mix the finely chopped dill and the yogurt. Set aside.

Prepare cauliflower. Place in a 6 litre pan with lid, add chicken broth, ginger and curry powder. Bring to a boil and simmer 5-7 minutes, or until tender.

When the broccoli is in the oven and the cauliflower is simmering, cook the scallops.

Bring a non-stick pan to med-high heat. Lightly coat with cooking spray. Add the scallops, cook on one side about 2 minutes, turn then cook about 1 minute. The scallops should be translucent, soft and tender. Do not overcook. Remove the scallops from pan to serving plate as soon as the scallops are cooked through. In the same pan add the yogurt and dill and heat through but do not boil. Pour over scallops.

Puree the cauliflower with a hand immersion blender. Add to plate. Remove broccoli from oven and add to plate. Serve immediately.






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