• August 23, 2014

Diabetes quick fix: Dijon Scallops with Carrots and Rice

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Posted: Wednesday, April 9, 2014 4:30 am

This simple and elegant dish is sure to impress your family and guests. The creamy Dijon sauce is accented with the light onion taste of the chives.

The addition of carrots to the rice adds a sweet new dimension to the side dish.

DIJON SCALLOPS

2 teaspoons canola oil

¾ pound scallops

½ cup dry sherry

2 tablespoons Dijon mustard

1 tablespoon heavy cream

2 tablespoons chopped chives

Salt and freshly ground black pepper

Heat oil in a medium-size nonstick skillet. Add scallops to pan and sauté 1 minute per side. Remove scallops to a dish. Add sherry to pan and simmer 30 seconds. Add mustard and cream to pan and mix well. Return scallops to pan for 30 seconds. Add salt and pepper to taste. Sprinkle chives on top. Serve scallops over rice and carrots.

Nutrition per serving: 290 calories; 90 calories from fat; 10 g total fat; 2.3 g saturated fat; 80 mg cholesterol; 705 mg sodium; 8 g carbohydrate; 1 g dietary fiber; 1 g sugars; 31 g protein.

CARROTS AND RICE

½ cup 10-minute brown rice

1 cup water

½ cup packaged grated carrots

Salt and freshly ground black pepper

Add rice and water to a medium-size saucepan and bring to a boil. Lower heat to medium, add carrots, cover with a lid and simmer 10 minutes. Add salt and pepper to taste. Divide between 2 plates and serve scallops and sauce on top.

Nutrition per serving: 175 calories; 15 calories from fat; 1.5 g total fat; 0 g saturated fat; 0 mg cholesterol; 40 mg sodium; 39 g carbohydrate; 2 g dietary fiber; 2 g sugars; 4 g protein.

Source: “Mix ’n’ Match Meals in Minutes for People with Diabetes.”

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