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Photo: Randy Mayor; Styling: Jan Gautro Photo by: Photo: Randy Mayor; Styling: Jan Gautro

Seared Scallops with Warm Tuscan Beans

Pair this one-dish seared scallops meal with a side of garlic bread. It's perfect for sopping up every last drop of the delicious sauce.

Cooking Light MARCH 2009

  • Yield: 4 servings (serving size: about 4 ounces scallops and 3/4 cup bean mixture)

Ingredients

  • 2 tablespoons olive oil, divided
  • 1 1/2 pounds sea scallops
  • 1/4 teaspoon salt
  • 1 cup prechopped onion
  • 1/8 teaspoon crushed red pepper
  • 2 garlic cloves, minced
  • 1/4 cup dry white wine
  • 1 cup fat-free, less-sodium chicken broth
  • 1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
  • 1 (6-ounce) package fresh baby spinach
  • 2 tablespoons chopped fresh basil

Preparation

1. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sprinkle scallops evenly with salt. Add scallops to pan; cook 2 minutes on each side or until done. Remove scallops from pan; keep warm.

2. Add remaining 1 tablespoon oil and onion to pan; sauté 2 minutes. Add pepper and garlic; cook 20 seconds, stirring constantly. Stir in wine; cook 1 minute or until most of liquid evaporates. Stir in broth and beans; cook 2 minutes. Add spinach; cook 1 minute or until spinach wilts. Remove from heat; stir in basil.

Grilled garlic bread is great for dipping into the brothy beans. Heat a grill pan over medium heat. Brush 1 tablespoon olive oil evenly over 4 (1-ounce) slices French bread. Add bread to pan; cook 2 minutes on each side or until lightly browned. Rub one side of each bread slice with cut sides of a halved garlic clove.

Nutritional Information

Amount per serving
  • Calories: 314
  • Fat: 8.7g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 5.1g
  • Polyunsaturated fat: 1.8g
  • Protein: 33.7g
  • Carbohydrate: 24.8g
  • Fiber: 6.1g
  • Cholesterol: 56mg
  • Iron: 3.2mg
  • Sodium: 781mg
  • Calcium: 112mg
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Seared Scallops with Warm Tuscan Beans recipe

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