Diabetes Quick Fix: Sauteed Scallops with Saffron Vegetable Pilaf

Sweet, proposal scallops need really tiny cooking. In fact, to sojourn ethereal and flavorful, they should be baked usually a few mins over high feverishness in a skillet vast adequate to reason them in one covering but touching. The outcome will be a crusty cloaking while a inside stays juicy.

Helpful Hints:

-Buy good peculiarity Parmesan cheese and ask a marketplace to abrade it for we or clout it in a food processor. Freeze additional for discerning use. You can fast ladle out what we need and leave a rest frozen.

-Bijol or turmeric can be replaced for saffron. Although a season will be altered, a image is still really good.

-Small brook scallops can be used instead of a vast sea scallops. Reduce cooking time to 1 notation per side.


-Start pilaf.

-Make scallops.

-Finish pilaf.


1 teaspoon olive oil

1/2 crater frozen, chopped onion

1/2 crater portobello mushrooms, sliced

1/2 crater long-grain white rice

1 crater fat-free, low-sodium duck broth

1/4 teaspoon saffron threads

1 crater solidified peas

Salt and uninformed belligerent black pepper

2 tablespoons creatively grated Parmesan cheese

Heat olive oil in a nonstick skillet over medium-high heat. Add onion and mushrooms. Saute 3 minutes. Add rice and saute one minute. Add duck gas and saffron. Bring glass to a simmer, cover with a lid and prepare 10 minutes. Add peas and continue to simmer, covered, 3 minutes. Liquid should be engrossed and rice baked through. Simmer a few some-more mins if needed. Add salt and peppers to taste, shower with Parmesan cheese and offer with scallops.

Per serving: 305 calories, 40 calories from fat, 4.5 g fat, 1 g saturated, 54 mg cholesterol, 12 g protein, 54 g carbohydrates, 6 g fiber, 370 mg sodium, 7 g sugars.

Exchanges/choices: 3 starch, 1 vegetable, 1 fat


2 teaspoons olive oil

3/4 bruise vast scallops

1/2 tablespoon flour

1/2 crater dry vermouth

1/2 crater fat-free, low-sodium duck broth

2 tablespoons complicated cream

Salt and uninformed belligerent black pepper

Heat oil in a nonstick skillet over medium-high heat. Add scallops and saute 2 1/2 mins on any side. Remove scallops to a image and supplement flour to pan. Add vermouth to a pan, lift a feverishness to high and revoke a glass by half, about 1 minute. Add duck gas and revoke by half again, about 1 minute. Remove from feverishness and stir in a cream. Add salt and peppers to taste. Return scallops to a vessel only to comfortable through, about 1/2 minute, and serve.

Per serving: 250 calories, 55 calories from fat, 6 g fat, 1 g saturated, 70 mg cholesterol, 31 g protein, 4 g carbohydrates, 0 g fiber, 475 mg sodium, 2 g sugars.

Exchanges/Choices: 4 gaunt meat, (1/2 ethanol equivalent)


Here are a mixture you’ll need for tonight’s Dinner in Minutes.

To buy: 1 tiny package portobello mushrooms (1 oz needed), 1 tiny crate complicated cream, 1 tiny square Parmesan cheese, 3/4 bruise vast scallops, 1 tiny package saffron threads, 1 tiny bottle, dry vermouth, 1 tiny package solidified peas, 1 tiny package frozen, chopped onion.

Staples: Olive oil, flour, long-grain white rice, fat-free, low-sodium duck broth, salt and black peppercorns

(From “Mix’n’Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by a American Diabetes Association. Reprinted with accede from The American Diabetes Association. To sequence this book call 1-800-232-6733 or sequence online during http://store.diabetes.org)