Diabetic Recipes

Grilled Scallop Salad


(makes 4 servings)

Vinaigrette:
4 tablespoons (60 ml) cider or malt vinegar
1 garlic clove, minced
1/2 teaspoon (2.5 ml) Dijon mustard
1 tablespoon (15 g) chopped fresh basil
1 tablespoon (15 g) chopped fresh oregano
1 tablespoon (15 g) chopped flat-leaf parsley
1 scallion, white part and 1 inch (2.5 cm) green, finely chopped
1/4 teaspoon (1.25 ml) salt (optional)
freshly ground pepper
4 tablespoons (60 ml) olive oil
2 tablespoons (30 ml) water
salt (optional) and freshly ground pepper
Scallop Salad:
1 pound (480 g) sea scallops
4 cups mesclun, about 4 ounces (120 g) or baby salad greens
1 6-ounce (180 g) red bell pepper, roasted, peeled, seeded, and cut into strips
1 6-ounce (180 g) yellow bell pepper, roasted, peeled, seeded, and cut into strips
1/4 cup (80 g) thinly sliced red onion
1 6-ounce (180 g) ripe tomato, seeded and diced
1 10-ounce (300 g) cucumber, peeled, seeded, and diced
1/4 cup (60 g) diced fresh fennel
  1. To make vinaigrette: place all ingredients except olive oil, water, salt, and pepper in a food processor or blender. Process until smooth. Slowly add the oil and water through the feed tube; process until well blended. Pulse once or twice again before using. Taste and add salt (if using) and pepper to taste.
  2. Dry the scallops with paper towels and grill or broil until opaque when cut, about 3 minutes per side. Set aside.
  3. Place the greens in a large salad bowl and top with the pepper, onion, tomato, cucumber, and fennel.
  4. Reserve 1 tablespoon (15 ml) of the vinaigrette. Drizzle the remaining vinaigrette over the greens mixture and toss.
  5. Divide the salad between 4 dinner plates and top with the grilled scallops. Drizzle with reserved dressing. Serve at once.
Per serving: 276 calories (48% calories from fat), 22 g protein, 15 g total fat (2.3 g saturated fat), 15 g carbohydrate, 4 g dietary fiber, 37 mg cholesterol, 223 mg sodium
Diabetic exchanges: 3 lean meat, 3 vegetable, 1 fat