Nutrition Facts| Serving Size | ½ of recipe | | Calories | 461 | | Total Fat | 9.5 g | | Saturated Fat | 3 g | | Sodium | 575 mg | | Total Carbohydrate | 49 g | | Dietary Fiber | 1 g | | Protein | 30 g |
Ingredients and Preparation| Ingredients | Measures |
|---|
| Reduced-sodium vegetable stock | 1 1/3 cups | | Small yellow onion, minced | ½ | | Olive oil | 2 teaspoons | | Short- or medium-grain rice | ½ cup | | Salt | ¼ teaspoon | | Freshly ground pepper to taste | | Dry white wine (reduced-fat vegetable stock can be substituted here) | ¼ + ½ cup | | Butter | 2 teaspoons | | Large scallops | ½ pound | | All-purpose flour | 1 ½ tablespoons | | Garlic, minced | 1 clove |
Directions - Heat stock in a medium saucepan over low heat.
- Heat oil in a large skillet over medium heat. Add onions and sauté 2-3 minutes, until tender. Then add rice and continue sautéing 2-3 minutes. Add salt, pepper, and ¼ cup wine; stir; and let cook until wine evaporates.
- Begin adding warmed stock, 1/3 cup at a time, stirring often. When the stock has almost evaporated, add another 1/3 cup, until you have used all of the stock. It will take approximately 25-35 minutes until the risotto is cooked. (It should be tender, but have a slight bite to it.)
- Meanwhile, heat butter in another large skillet over medium-high heat. Dredge scallops in flour and add to skillet, cooking 2-3 minutes per side, until golden and just cooked through. Add garlic, reduce heat to medium-low, and cook 1-2 minutes, until garlic is fragrant. Remove scallops and set aside.
- Add ½ cup wine to the skillet with garlic, and cook 4-5 minutes, scraping brown bits off the bottom of the pan, until the wine has reduced by half and the sauce has thickened.
- Serve scallops over risotto and drizzle with wine sauce.
Exchanges
3 very lean meats; 2 starches; 2 fats; 1 vegetable Side Suggestions: Sliced Tomatoes |