Seared Scallops with White Kidney Beans & Spinach

Nov 30, 2011 by lovelypantry

 

Cooking brings me such joy and calm. Looking at beautiful photographs of food, and envisioning how I’ll prepare it inspires me to make what I see or to do something similar. I like to use ingredients that are available to me in the moment. For this recipe, adapted from Cooking Light’s Mix & Match Low Calorie Cookbook,  I pretty much had everything available. Except the Scallops! They look tasty and I’ve read that they have a really mild flavour. So off I went to get these scallop things from the supermarket. Scallops are generally available year round – fresh or frozen.

Scallops are a great source of : Protein, Omega-3 Fatty Acids, Vitamin B12, Magnesium and Potassium. It’s good to know how what you eat benefits your body, don’t you agree?

 

Ingredients:

2 Tbsp Olive Oil, divided

1 LB Sea Scallops

1 Onion, finely chopped

2 Cloves Garlic, finely chopped

1/4 Cup Dry White Wine

1/2 Cup Low Sodium Chicken Broth

1 Can White Kidney Beans, rinsed and drained

2 Cups Baby Spinach

Salt & Pepper for seasoning

 

Preparation:

Rinse scallops well and pat dry. In a medium-sized skillet, heat olive oil over medium heat. Season with salt and pepper on both sides. Cook on both sides  for about 2 minutes or until a nice golden colour is achieved. Set aside and keep warm. You may have to do this in batches so that you don’t have too many scallops in your skillet at one time.

Using the same skillet, add the remaining oil and saute the onions for about 2 minutes. Add the garlic and combine. Add wine and cook until most of the liquid has been reduced, about 2 minutes. Add broth and beans, allow to cook for 2 minutes. Add spinach and cook for about a minute or until it wilts nicely.

Remove from heat. Add additional salt and pepper, if needed.

I can’t believe how velvety these scallops were. Very mild and almost sweet! I enjoyed this meal and I bet you will too.

 

Lyn

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