Scallop and Watercress Salad
|Vegetable cooking spray||5|
|Sea scallops||1 Pound|
|Sweet red pepper strips||1 Cup (16 tbs)|
|Garlic||2 Clove (10 gm), minced|
|Low fat olive oil vinaigrette||6 Tablespoon|
|Lemon juice||1 Tablespoon|
|Torn bibb lettuce||5 Cup (80 tbs)|
|Watercress leaves||1 Cup (16 tbs)|
|Freshly ground pepper||1⁄2 Teaspoon|
Coat a large cast-iron skillet with cooking spray; place over high heat until hot.
Add scallops; cook 2 minutes on each side or until browned.
Remove scallops from skillet; set aside, and keep warm.
Coat skillet with cooking spray.
Place over medium-high heat until hot.
Add pepper strips and garlic; saute 2 minutes or until tender.
Add vinaigrette and lemon juice, deglazing skillet by scraping particles that cling to bottom.
Cook 1 minute.
Return scallops to skillet, and cook until thoroughly heated.
Combine lettuce and watercress in a large bowl.
Add scallop mixture to lettuce mixture; toss lightly.
Sprinkle with 1/2 teaspoon pepper.
Serving size: Complete recipe
Calories 777 Calories from Fat 252
% Daily Value*
Total Fat 28 g43.1%
Saturated Fat 4 g20.1%
Trans Fat 0 g
Cholesterol 149.7 mg49.9%
Sodium 1463.3 mg61%
Total Carbohydrates 47 g15.7%
Dietary Fiber 10.1 g40.2%
Sugars 17 g
Protein 82 g163.9%
Vitamin A 225.8% Vitamin C 83.8%
Calcium 28.6% Iron 33.3%
*Based on a 2000 Calorie diet