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

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:

1. Pat scallops dry with paper towels. Sprinkle with salt, chili flakes and pepper.
2. 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.
3. 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:

1. Wash and dry kale well. Remove and discard stems. Coarsely chop leaves.
2. Kale should measure about 16 cups.
3. 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