Scallops with Horseradish Cream [RECIPE]

Be Fit Basics: Scallops with Horseradish Cream
Adapted from Cooking Light

1 cup peeled and chopped cucumber
1 cup low fat plain yogurt
2 tbsp finely chopped parsley
1½ tbsp horseradish (jarred, e.g. “prepared,” or fresh*)
¼ tsp kosher salt
1/8 tsp black pepper
1 tbsp olive oil
1½ pounds scallops

Instructions:
Combine the first six ingredients in a small bowl; set sauce aside.

Heat a sauté pan on medium high heat; add olive oil.  Add scallops to the pan and cook until no longer translucent, about 1 minute per side.  Serve with the prepared cucumber horseradish sauce.

Note:

*If using fresh horseradish root, peel it like you would a carrot and then grate the root with a microplane or cheese grater.

Yield: 4 servings

NUTRITION INFORMATION PER SERVING:

CALORIES: 195 calories
PROTEIN: 24 g
CARBOHYDRATE: 11 g
FIBER: 0.5 g
FAT: 5 g
Sat Fat: 1.5 g
SODIUM: 480 mg

MAKE IT A MEAL:

Entrée: one serving of scallops with horseradish cream
Veg: 2 cups salad greens with ½ tbsp olive oil (60 calories), 1 tbsp balsamic vinegar (15 calories), and ¼ a large apple, sliced (30 calories)
Starch: 1 small whole wheat roll, about 2½ inches in diameter (95 calories)

GROCERY SHOPPING LIST
Scallops (1½ pounds)
Cucumber
Parsley
Salad greens
Apple
Plain low fat yogurt
Horseradish (prepared or the root itself)
Whole wheat rolls
Condiments: olive oil; salt; black pepper, balsamic vinegar

USE OF LEFTOVERS
-Have leftover horseradish cream? Use it as condiment in a roast beef, cheddar and arugula sandwich on whole wheat bread. (You could also use it in a smoked salmon sandwich.)

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Emily Gelsomin is a Clinical Nutrition Specialist at Massachusetts General Hospital. As a registered dietitian, she counsels medical nutrition therapy on an outpatient basis and works extensively with the hospital's employee wellness program, Be Fit. She is also a freelance food writer and is currently pursuing her master's degree in Gastronomy, a multi-disciplinary food studies program that examines the holistic role of food in historical and contemporary societies, at Boston University.

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