Weight Loss eBook_Patty 2_16_10

Healthy Weight Loss — Without Dieting

Recipes

Dinners

3-Minute Scallops

Healthy Sauté your scallops and enjoy a
great tasting dish without the use of
heated oils that are not only unhealthy but
add extra calories when trying to lose
weight.

Ingredients:

1/3 lb bay scallops or sea scallops
1 TBS low-sodium chicken or vegetable broth
2 medium cloves garlic, chopped
1 tsp extra virgin olive oil
1 TBS fresh lemon juice
Salt and pepper to taste

Directions:

1. Chop garlic and let sit for 5 minutes to enhance its health-promoting
   benefits.


2. Bring 2 quarts of water to a fast boil.


3. Heat 1 TBS broth over medium heat in a stainless steel skillet.


4. When broth begins to steam, add scallops and garlic and sauté for 2
   minutes stirring frequently. After 2 minutes, turn scallops over and
   let cook on the other side for 1 minute. Scallops cook very quickly
   so watch your cooking time. Overcooked scallops become tough. (If
   you are using larger sea scallops, you'll need to cook for 1-2 minutes
   longer.)


5. Dress with extra virgin olive oil, lemon juice, garlic, salt and pepper.

Serves 2

Calories 94.1

Calories-Saturated Fat 3.68

Protein 13.06 g

Carbohydrates 3.52 g

Dietary Fiber 0.09 g

Soluble Fiber 0.01 g

InSoluble Fiber 0.02 g

Fat - Total 2.97 g

Cholesterol 24.95 mg

Calcium 24.41 mg

Potassium 271.36 mg

Sodium 124.55 mg

Nutritional Profile