On their own, scallops have a rich, sweet flavor. When topped with this bold balsamic sauce, they’re transformed into an extraordinary dish. Serve the scallops and vegetables over steamed rice and add a tossed salad with Sesame-Ginger Dressing (page 95) for a delectable dinner.

　　

Ingredients

Serves 4; 3 ounces scallops per serving

　　1 teaspoon olive oil

　　1 pound bay scallops, rinsed and patted dry

　　4 stalks of bok choy, ends trimmed, stalks and leaves cut crosswise into 1/2-inch slices

　　1/2 cup roasted red bell peppers, cut into thin strips

　　2 medium green onions, cut into 1-inch pieces

　　1/4 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

　　2 medium garlic cloves, minced

　　1/8 teaspoon pepper

　　2 tablespoons balsamic vinegar

　　

Step 1

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the scallops in a single layer with some space between the pieces (so they don’t steam). Cook for 1 minute, stirring occasionally after 30 seconds. (If the scallops were frozen, they may need to cook for an additional 1 to 2 minutes to evaporate the extra liquid they release.)

　　

Step 2

Stir in the remaining ingredients except the vinegar. Cook, covered, for 1 to 2 minutes, or until the scallops are cooked through (white and opaque, not translucent, in the center), stirring occasionally. Watch carefully; scallops become rubbery when overcooked by even 1 or 2 minutes. Using a slotted spoon, transfer the scallop mixture to a serving platter. Cover to keep warm.

　　

Step 3

Add the vinegar to the liquid in the skillet. Cook for 1 to 2 minutes, or until the liquid is reduced by half. Pour over the scallops.

　　

Cook’s Tip on Scallops

Step 4

When scallops are called for, you can use either sea or bay scallops. Bay scallops (as many as 40 per pound) are milder—and more expensive—than sea scallops (12 to 15 per pound). To substitute sea scallops for bay, cut the sea scallops in halves, quarters, or slices.

　　

Cook’s Tip on Bok Choy

Step 5

Look for bok choy, with its long white stalks and large dark green leaves, near the cabbage in the produce section. Slices of raw bok choy stalks add a pleasant crunch to salads. Both the stalks and the leaves are good in stir-fry dishes and soups.

　　

Nutrition Information

Step 6

(Per serving)

　　

Step 7

Calories: 128

　　

Step 8

Total fat: 2.0g

　　

Step 9

Saturated: 0.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 1.0g

　　

Step 13

Cholesterol: 37mg

　　

Step 14

Sodium: 213mg

　　

Step 15

Carbohydrates: 7g

　　

Step 16

Fiber: 1g

　　

Step 17

Sugars: 2g

　　

Step 18

Protein: 20g

　　

Step 19

Calcium: 47mg

　　

Step 20

Potassium: 474mg

　　

Dietary Exchanges

Step 21

1/2 other carbohydrate

　　

Step 22

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition