Prep Time:1 hr 15 minsTotal Time:1 hr 15 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:1 hr 15 minsTotal Time:1 hr 15 minsServings:4Yield:4 servings
Prep Time:1 hr 15 mins
Prep Time:
1 hr 15 mins
Total Time:1 hr 15 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients8mediumfresh or frozen sea scallops (8 to 9 ounces)Nonstick cooking spray2mediumleeks, trimmed and thinly sliced3clovesgarlic, minced2slicesminced fresh ginger root2(14 ounce) cansvegetable broth2poundsbutternut squash, peeled and cut into 1-inch pieces (6 cups)1(14 ounce) canreduced-fat unsweetened coconut milk⅛teaspooncayenne pepper½teaspoonground coriander⅛teaspoonsalt⅛teaspoonblack pepper¼cuppumpkin seeds, toasted (pepitas) (Optional)2tablespoonssnipped fresh cilantro2teaspoonsfinely shredded lime peel (Optional)
Cook Mode(Keep screen awake)
Ingredients
8mediumfresh or frozen sea scallops (8 to 9 ounces)
Nonstick cooking spray
2mediumleeks, trimmed and thinly sliced
3clovesgarlic, minced
2slicesminced fresh ginger root
2(14 ounce) cansvegetable broth
2poundsbutternut squash, peeled and cut into 1-inch pieces (6 cups)
1(14 ounce) canreduced-fat unsweetened coconut milk
⅛teaspooncayenne pepper
½teaspoonground coriander
⅛teaspoonsalt
⅛teaspoonblack pepper
¼cuppumpkin seeds, toasted (pepitas) (Optional)
2tablespoonssnipped fresh cilantro
2teaspoonsfinely shredded lime peel (Optional)
DirectionsThaw scallops, if frozen. Rinse scallops and pat dry with paper towels; set aside.Coat an unheated large saucepan with cooking spray; heat pan over medium heat. Add leeks. Cook for 3 minutes, stirring occasionally. Add garlic and ginger. Cook and stir for 1 minute more.Add broth and squash to leek mixture. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until squash is tender. Remove from the heat and cool slightly.Transfer squash mixture to a blender or food processor. Cover and blend or process until smooth. Return mixture to the saucepan. Stir in coconut milk and cayenne pepper. Heat through over medium-low heat, stirring occasionally (do not boil).In a small bowl, combine coriander, salt and black pepper. Sprinkle evenly over scallops. Coat an unheated indoor grill pan or large nonstick skillet with cooking spray; heat over medium-high heat. Add scallops to grill pan or skillet. Cook for 3 to 4 minutes or until scallops are opaque, turning once halfway through cooking.To serve, ladle soup into four serving bowls. Float two scallops on each serving of soup. Sprinkle with pumpkin seeds (if using), cilantro and lime peel (if using).Originally appeared: Diabetic Living Magazine
Directions
Thaw scallops, if frozen. Rinse scallops and pat dry with paper towels; set aside.Coat an unheated large saucepan with cooking spray; heat pan over medium heat. Add leeks. Cook for 3 minutes, stirring occasionally. Add garlic and ginger. Cook and stir for 1 minute more.Add broth and squash to leek mixture. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until squash is tender. Remove from the heat and cool slightly.Transfer squash mixture to a blender or food processor. Cover and blend or process until smooth. Return mixture to the saucepan. Stir in coconut milk and cayenne pepper. Heat through over medium-low heat, stirring occasionally (do not boil).In a small bowl, combine coriander, salt and black pepper. Sprinkle evenly over scallops. Coat an unheated indoor grill pan or large nonstick skillet with cooking spray; heat over medium-high heat. Add scallops to grill pan or skillet. Cook for 3 to 4 minutes or until scallops are opaque, turning once halfway through cooking.To serve, ladle soup into four serving bowls. Float two scallops on each serving of soup. Sprinkle with pumpkin seeds (if using), cilantro and lime peel (if using).
Thaw scallops, if frozen. Rinse scallops and pat dry with paper towels; set aside.
Coat an unheated large saucepan with cooking spray; heat pan over medium heat. Add leeks. Cook for 3 minutes, stirring occasionally. Add garlic and ginger. Cook and stir for 1 minute more.
Add broth and squash to leek mixture. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until squash is tender. Remove from the heat and cool slightly.
Transfer squash mixture to a blender or food processor. Cover and blend or process until smooth. Return mixture to the saucepan. Stir in coconut milk and cayenne pepper. Heat through over medium-low heat, stirring occasionally (do not boil).
In a small bowl, combine coriander, salt and black pepper. Sprinkle evenly over scallops. Coat an unheated indoor grill pan or large nonstick skillet with cooking spray; heat over medium-high heat. Add scallops to grill pan or skillet. Cook for 3 to 4 minutes or until scallops are opaque, turning once halfway through cooking.
To serve, ladle soup into four serving bowls. Float two scallops on each serving of soup. Sprinkle with pumpkin seeds (if using), cilantro and lime peel (if using).
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)234Calories6gFat39gCarbs10gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
