|6||scallops, large||360 g|
|6 cups||baby spinach||100 g|
|1 1/2 tbsp||margarine non-hydrogenated||20 g|
|1/2 tbsp||lemon juice, freshly squeezed||1/4 lemon|
|1 tsp||pine nuts||3 g|
|1 pinch||salt [optional]||0.2 g|
|ground pepper to taste [optional]|
Before you start
Keep the serving plates in the oven at the lowest setting so they are warm when you serve.
- Prepare the baby spinach: Wash and drain well. Rinse the scallops and pat dry. Add salt and pepper.
- Heat half of the margarine in a pan over medium heat. (It is important to use a pan large enough to avoid crowding the scallops or they will steam and not turn golden-brown. For larger amounts, cook only a few scallops at a time and keep them warm in the oven while repeating the operation with the remaining scallops). Add the scallops then sauté rapidly, until they become golden-brown, about 2 min per side (they get harder and dry when overcooked). Set them aside on a warm plate in the oven.
- Discard the remaining cooking liquid. Put the pan back over high heat. Add the rest of the margarine and scrape the bottom with a wooden spoon. Add the spinach and toss. Cook 2-3 min until wilted. Add salt and pepper, then add the pine nuts and lemon juice.
- Distribute the spinach over the warmed individual serving plates. Place the scallops on top then serve.
Nutrition Facts Table
per 1 serving (190g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||1 ¼||servings|
|Grain Products :||0||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||2||servings|
ClaimsThis recipe is :
- Diet-related health claims :
- Excellent source of :
- Folacin, Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin E, Vitamin K, Zinc
- Good source of :
- Calcium, Copper, Manganese, Vitamin D
- Source of :
- Omega-3, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C
- Low :
- Calories, Saturated Fat
- Free :
- Sugar, Trans Fat
|Meat and Alternatives||4|