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Look to the Eat Well, Live Well symbol for healthier meals. The person watching their weight can pay attention to portion size and be satisfied. And everyone else will appreciate the flavor and ease that these meals bring to the table. When you have an Eat Well, Live Well dinner meal, here's what you get:
At least 2 (and sometimes 3) fruit and vegetable servings.
Mostly "better" carbohydrates - from whole grains, beans, vegetables and fruits.
No more than 600 calories, 7 grams saturated fat and 1000 mg of sodium per serving.
(For comparison, the Daily Values, a set of general guidelines for a healthy diet, call for less than 20g saturated fat and under 2,400mg of sodium in a 2,000 calorie diet.)
Dust scallops with pan searing flour; pat off excess. Heat olive oil in skillet on MEDIUM until oil faintly smokes; add scallops. Turn when caramelized (edges turn paper bag brown about one-quarter of the way up sides), 2-3 min. Reduce heat to MEDIUM-LOW; cook until temperature reaches 120 degrees, 2-3 min. Check by inserting thermometer halfway into thickest part of scallops.
Add basting oil and butter; carefully swirl. Spoon over scallops to baste. Remove from pan when internal temperature reaches 135 degrees, 1-2 min. Transfer to platter; let rest 5 min to reach minimum temperature of 140 degrees. Keep warm.
Add fennel to drippings in pan; cook, stirring, 3-5 min, until tender. Season to taste with salt and pepper. Add wine, stirring to loosen browned bits on bottom of pan. Cook, stirring, 3-5 min, until liquid is reduced to 2 Tbsp. Add bouillabaisse; heat to simmering on MEDIUM.
Return scallops to pan; heat.
Recipe featured in Wegmans Menu Magazine Winter 2005, on pg.34.
Nutrition Info: Each serving (4 oz scallops, 1 cup vegetables with sauce) contains 370 calories, 14g carbohydrate (2g fiber), 24g protein, 12g fat (2g saturated fat), 45mg cholesterol and 710mg sodium. Diabetes Exchanges: 1.5 Carbohydrate, 4 Lean Meat
