Scallops and Bok Choy with Balsamic Sauce
On their own, scallops have a rich, sweet flavor. When topped with this bold balsamic sauce, they’re transformed into an extraordinary dish. Serve the scallops and vegetables over steamed rice and add a tossed salad with Sesame-Ginger Dressing (page 95) for a delectable dinner.
Recipe information
Yield
Serves 4; 3 ounces scallops per serving
Ingredients
Preparation
Step 1
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the scallops in a single layer with some space between the pieces (so they don’t steam). Cook for 1 minute, stirring occasionally after 30 seconds. (If the scallops were frozen, they may need to cook for an additional 1 to 2 minutes to evaporate the extra liquid they release.)
Step 2
Stir in the remaining ingredients except the vinegar. Cook, covered, for 1 to 2 minutes, or until the scallops are cooked through (white and opaque, not translucent, in the center), stirring occasionally. Watch carefully; scallops become rubbery when overcooked by even 1 or 2 minutes. Using a slotted spoon, transfer the scallop mixture to a serving platter. Cover to keep warm.
Step 3
Add the vinegar to the liquid in the skillet. Cook for 1 to 2 minutes, or until the liquid is reduced by half. Pour over the scallops.
Cook’s Tip on Scallops
Step 4
When scallops are called for, you can use either sea or bay scallops. Bay scallops (as many as 40 per pound) are milder—and more expensive—than sea scallops (12 to 15 per pound). To substitute sea scallops for bay, cut the sea scallops in halves, quarters, or slices.
Cook’s Tip on Bok Choy
Step 5
Look for bok choy, with its long white stalks and large dark green leaves, near the cabbage in the produce section. Slices of raw bok choy stalks add a pleasant crunch to salads. Both the stalks and the leaves are good in stir-fry dishes and soups.
Nutrition Information
Step 6
(Per serving)
Step 7
Calories: 128
Step 8
Total fat: 2.0g
Step 9
Saturated: 0.5g
Step 10
Trans: 0.0g
Step 11
Polyunsaturated: 0.5g
Step 12
Monounsaturated: 1.0g
Step 13
Cholesterol: 37mg
Step 14
Sodium: 213mg
Step 15
Carbohydrates: 7g
Step 16
Fiber: 1g
Step 17
Sugars: 2g
Step 18
Protein: 20g
Step 19
Calcium: 47mg
Step 20
Potassium: 474mg
Dietary Exchanges
Step 21
1/2 other carbohydrate
Step 22
3 very lean meat
