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Grilled Scallops and Vegetables with Cilantro Sauce
Yield: Makes 4 servings
Also known as coriander and Chinese parsley, cilantro contributes a burst of lemon-peppery flavor and a good supply of Vitamin C to this dish. Store cilantro, stems down, in a glass of water in the refrigerator with a plastic bag over the leaves to prevent drying. Use only the leaves in cooking and tear them just before using to maximize flavor and nutritional content.
Ingredients:
1
teaspoon hot chili oil
1
teaspoon dark sesame oil
1
green onion, chopped
1
tablespoon finely chopped fresh ginger
1
cup fat-free reduced-sodium chicken broth
1
cup chopped fresh cilantro
1
pound raw or thawed frozen sea scallops
2
medium zucchini, cut into 1/2-inch slices
2
medium yellow squash, cut into 1/2-inch slices
1
medium yellow onion, cut into wedges
8
large mushrooms
Preparation:
1.
Spray cold grid with nonstick cooking spray. Preheat grill to medium-high heat. Heat chili oil and sesame oil in small saucepan over medium-low heat. Add green onion; cook about 15 seconds or just until fragrant. Add ginger; cook 1 minute.
2.
Add chicken broth; bring mixture to a boil. Cook until liquid is reduced by half. Cool slightly. Place mixture in blender or food processor with cilantro; blend until smooth. Set aside.
3.
Thread scallops and vegetables onto 4 (12-inch) skewers. (If using wooden skewers, soak in water 25 to 30 minutes before using, to prevent skewers from burning.) Grill about 8 minutes per side or until scallops turn opaque. Serve hot with cilantro sauce. Garnish, if desired.
Nutritional Information:
| Serving Size: 1 skewer (without garnish) | |
| Sodium | 644 mg |
| Protein | 23 g |
| Fiber | 3 g |
| Carbohydrate | 11 g |
| Cholesterol | 36 mg |
| Saturated Fat | <1 g |
| Total Fat | 7 g |
| Calories from Fat | 31 % |
| Calories | 194 |
Dietary Exchange:
| Vegetable | 2 |
| Meat | 3 |
This recipe appears in:
Shellfish
