Claire Tansey shows us a twist on pan-seared scallops, using maple! Served with kale, this dish is a delicious weeknight dinner.
Maple-seared scallops
Prep time: 5 minutes, total 10 minutes
Ingredients:
- 12 sea scallops
- 1/4 tsp salt
- 1/4 tsp hot-red-chili-flakes
- 1/8 tsp fresh-ground black pepper
- 2 tsp canola oil
- 1 tbsp maple syrup
- 2 tbsp water
Method:
- Pat scallops dry with paper towels. Sprinkle with salt, chili flakes and pepper.
- Heat a large non-stick frying pan over medium-high. Add oil, then scallops. Cook until dark golden, about 2 min per side. Transfer scallops to a plate. Reduce heat to medium.
- Add maple syrup and water to pan. Stir until saucy, about 30 sec. Drizzle over scallops. Serve with Creamy Kale.
Serves 4
108 calories per serving, 14 g protein, 5 g carbs, 3 g fat, 281 mg sodium. Excellent source of vitamin B12
Creamy Kale
Prep time 10 minutes, total 15 minutes
Ingredients:
- 2 small bunches kale
- 2 tbsp butter
- 1 cup 35% cream
- 1/4 tsp salt
Method:
- Wash and dry kale well. Remove and discard stems. Coarsely chop leaves.
- Kale should measure about 16 cups.
- Melt butter in a large frying pan over medium-high. Add kale, cream and salt. Cook, stirring occasionally until cream has thickened—4 to 5 min.
Serves 4
340 calories per serving, 8 g protein, 21 g carbs, 28 g fat, 5 g fibre, 286 mg sodium. Excellent source of vitamin A
Courtesy Chatelaine, www.chatelaine.com