Friday, February 22, 2013

Pan-Seared Scallops

Pan-Seared Scallops

1 lbs of fresh sea scallops (not the china/thailand crap)
8oz of fresh baby spinach
1 pkg of Mushrooms
1 can of diced tomatoes (drained)
1 tbsp of olive oil
2 tbsp whole wheat flour
cajun seasoning to taste..
1 zip lock baggie
2 tbsp balsamic vinegar
1 tbsp water

Dry the scallops off with a paper towel.  in a zip lock baggie put the 2 tbsp of flour and cajun seasoning, mix together.  Then put the scallops in the bag and shake them all up.

In a large skillet put the 1tbsp of olive oil and set the heat on Med-High.   When the oil is hot, place the scallops in there to sear, turning evenly  about 6 minutes.
Remove the scallops from the pan.  add the mushrooms and 1 tbsp of water, sauté those until soft, add the tomatoes and spinach.  Cook until the spinach has started to wilt. add the balsamic vinegar and mix up.. then add the scallops back to the skillet and warm them back up.. Serve over brown rice or whole wheat pasta...

that was on the menu last night... and it was good :)
I've been trying to make heart healthy meals.. well just healthy all around meals...

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