Scallops Over Risotto
En Español (Spanish Version)

Nutrition Facts
Serving Size½ of recipeCalories461Total Fat9.5 gSaturated Fat3 gSodium575 mgTotal Carbohydrate49 gDietary Fiber1 gProtein30 g
Servings and Times
Ingredients and Preparation
IngredientsMeasuresReduced-sodium vegetable stock1 1/3 cupsSmall yellow onion, minced½Olive oil2 teaspoonsShort- or medium-grain rice½ cupSalt¼ teaspoonFreshly ground pepper to tasteDry white wine (reduced-fat vegetable stock can be substituted here)¼ + ½ cupButter2 teaspoonsLarge scallops½ poundAll-purpose flour1 ½ tablespoonsGarlic, minced1 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

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