Seared Scallops with Cauliflower Puree
2 cups cauliflower florets, rinsed
1 cup cubed, peeled Yukon gold potato
1 cup water
1/2 cup fat free, lower-sodium chicken broth
1 tablespoon canola or sesame oil
1 1/2 pounds sea scallops
1 tablespoon flour
1/2 kosher salt, divided
1 garlic clove, minced
1/2 tsp. coarsely-ground pepper
1 1/4 tablespoon unsalted butter
1/8 tsp. crushed red pepper (optional)
- Bring first 4 ingredients to a boil in a sauce pan, covered, reduce heat, and simmer 6 minutes or until potato is tender. Remove from heat. Let stand uncovered for 10 minutes
- Heat a large skillet over high heat. Add oil and swirl to coat. Pat scallops dry with paper towel; sprinkle with 1/2 of salt and pepper. Put flower in a zip lock bag. Add scallops and close then toss. Shake off excessive flour. Add scallops to pan; cook 3 minutes on each side or to your liking. Remove scallops from pan.
- Pour cauliflower mixture in blender. Add 1/2 tsp. salt, butter, and red pepper. Remove center lid cover to blender to allow steam to escape. Place a clean towel over opening to keep from splashing. Blend until smooth.
- Put puree on plate and swirl around with a spoon. Place scallops in a circle around the middle of plate. Garnish with fresh thyme or parsley.
Serving size is 1/2 cup puree and about 4 scallops
calories-232, fat-8.9 g. protein-23.8 g, carb-13 g., fiber-2 g., chol-54 mg., iron-1.1mg, sodium-632 mg.
*Serve with steamed carrot, parsnips and pea pods, green beans or asparagus