Scallops make for light, quick meal

Sweet scallops touched by a dusting of curry are the centerpiece for this light and quick meal. There’s no chopping or slicing.

The curry powder sold in supermarkets is a blend of about 15 herbs, spices and seeds. This type of powder loses its flavor quickly. If you have curry powder that is more than six months old, buy a new one. It will add more flavors to the dish.

Helpful Hints:

Shredded or matchstick carrots can be found in the produce section of the market.

Make sure skillet is hot enough to sear scallops.

If using smaller bay scallops, saute 2 minutes tossing the scallops to cook all sides.

Curry Kissed Scallops

Serves 2. Recipe by Linda Gassenheimer

3/4 pound sea scallops

2 teaspoons curry powder

1 tablespoon olive oil

Salt and freshly ground black pepper

1/4 cup water

2 tablespoons apricot jam

6 tablespoons fat-free half and half

2 tablespoons scallions

Rinse, drain and pat scallops dry with a paper towel. Toss the scallops in the curry powder, making sure all sides are coated. Heat oil in a nonstick skillet over high heat. Add scallops to pan and saute 1 minute, turn and saute 2 minutes. Add salt and pepper to taste. Remove scallops to a bowl. Add water and apricot jam to the skillet and simmer 30 seconds stirring to melt jam. Add half and half and simmer 1 minute or until sauce thickens. Spoon sauce over scallops. Sprinkle scallions on top.

Per serving: 292 calories, 81 calories from fat, 9 g total fat, 1.5 g saturated fat, 5.3 g monounsaturated fat, 56 mg cholesterol, 348 mg sodium, 22.3 g carbohydrate, 1 g dietary fiber, 11 g sugars, 30.2 g protein

Carrots and Rice

Serves 2. Recipe by Linda
Gassenheimer

1 cup water

1 cup 10-minute brown rice (to yield 11/2 cups cooked rice)

1/2 cup shredded carrots

1 tablespoon olive oil

Salt and freshly ground black pepper

Bring water to a boil in a saucepan. Add rice and carrots. Return to a boil, lower heat to medium, cover and cook 5 minutes. Remove from heat, stir, cover, and let rest 5 minutes. Add oil and salt and pepper to taste.

Per servings: 221 calories, 75 calories from fat, 8.3 g total fat, 1.2g saturated fat, 5.4 g monounsaturated fat, 0 mg cholesterol, 29 mg sodium, 36.6 g carbohydrate, 2.8 g dietary fiber, 1.3 g sugars, 3.3 g protein