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  • https://sofabfood.com/healthy-recipe-seared-scallops-broccoli-salad-balsamic-reduction/
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Seared Scallops on Broccoli Salad with Balsamic Reduction

March 9, 2016 by Patty Woodland Leave a Comment

Learn how to make this Seared Scallops on Broccoli Salad with Balsamic Reduction as a healthy dinner alternative that’s fancy enough for date night, but quick and easy enough to serve as a weeknight meal.

Seared Scallops on a Broccoli Salad with a Balsamic Reduction, healthy recipe

My husband is trying to lose some weight so I look to use a healthy recipe for his dinner that will satisfy his taste buds, fill him up, but still keep the calorie count low. I’ve found that one of the easy ways to do this is to work with flavored vinegars and/or vinegar reductions because they really punch up the flavor without adding fat or calories. With each meal I try to hit all of the notes his taste buds want; salty, sweet, and tart. I often add crunch with a light sprinkling of chopped nuts. Nuts do contain fat but it’s a healthy fat and they are a good source of protein. We both love seafood and this healthy recipe is fancy enough for a date night dinner, but easy enough to make on a weeknight.

Seared Scallops on Broccoli Salad with a Balsamic Reduction

Serves 2

10 Scallops, thawed if previously frozen
1/4 cup all purpose flour
1/2 tsp salt
1/4 tsp chili powder
For the Broccoli Salad:
3 cups broccoli florets (fresh or frozen)
2/3 cups dried cranberries
1/2 tsp salt
1 tbsp fresh lemon juice
1 tsp olive oil
10 almonds, roughly chopped
For the Balsamic Reduction:
1/2 cup balsamic vinegar

Preheat oven to 400°F.
Add the broccoli to a baking dish and sprinkle with half of the salt. Roast in the oven until it is soft and just starting to brown, about half an hour.
Remove from the oven and chop into small pieces.
Add the broccoli and dried cranberries to a bowl.
Mix the lemon juice, olive oil, and remaining salt together to make a vinaigrette. Add to the broccoli and toss. Set aside.
Add the balsamic vinegar to a small, heavy bottomed, non-reactive pan. Heat over med-high heat until it comes to a boil.
Reduce to a simmer and let cook until it is reduced by half.
While the vinegar is reducing, cook the scallops.
If the scallops had been frozen, be sure to dry them thoroughly on paper towels.

Seared Scallops
Mix the flour, salt, and chili powder on a plate or bowl.

Dredge the scallops in the flour mixture.
Heat a sauté/fry pan over medium heat until hot.
Add 1 tsp of olive oil and using a pastry brush or other method spread the oil around the pan. I use a cast iron pan for cooking my scallops and I find it works like a dream.

Seared Scallops on a Broccoli Salad with a Balsamic Reduction, healthy recipe
Add the scallops to the pan and cook for 2 minutes.

browned scallops, Seared Scallops on a Broccoli Salad with a Balsamic Reduction, healthy recipe
Turn them over – they should be nicely browned. Cook for another 2 – 3 minutes depending on how thick they are. They should be just cooked through.

plated scallops, Seared Scallops on a Broccoli Salad with a Balsamic Reduction, healthy recipe
To plate: Add half of the broccoli mixture to each plate. Top with 5 scallops. Drizzle with some of the balsamic reduction and sprinkle with half of the chopped almonds.

Seared Scallops on Spinach with Dried Cranberries and a Balsamic Reduction, healthy recipe

This was a winner for both of us! Even though I am not looking to lose weight, I was fully satisfied with this meal. The scallops were sweet with just the slightest hint of heat from the chili powder. The broccoli salad had a lovely bite from the fresh lemon which also complimented the seafood. The dried cranberries were a delightful addition with their sweet/tart flavor. The almonds added a lovely crunch and nutty taste to the meal. I also made this one night with spinach instead of broccoli as my husband adores spinach and I – well, I don’t. (I made myself something else.) He said it was just as delicious as with the broccoli. The only difference I made in the cooking was the spinach was heated on the stove top and a bit of lemon juice added to it to bring out the iron.

I ran this healthy recipe through a calorie analyzer and it came out to be 326 calories per serving.

Seared Scallops on Broccoli Salad with Balsamic Reduction
 
Save Print
Author: Patty Woodland
Recipe type: Main Dish
Serves: 2
Ingredients
  • 10 Scallops, thawed if previously frozen
  • ¼ cup all purpose flour
  • ½ tsp salt
  • ¼ tsp chili powder
  • For the Broccoli Salad:
  • 3 cups broccoli florets (fresh or frozen)
  • ⅔ cups dried cranberries
  • ½ tsp salt
  • 1 tbsp fresh lemon juice
  • 1 tsp olive oil
  • 10 almonds, roughly chopped
  • For the Balsamic Reduction:
  • ½ cup balsamic vinegar
Instructions
  1. Preheat oven to 400°F.
  2. Add the broccoli to a baking dish and sprinkle with half of the salt. Roast in the oven until it is soft and just starting to brown, about half an hour.
  3. Remove from the oven and chop into small pieces.
  4. Add the broccoli and dried cranberries to a bowl.
  5. Mix the lemon juice, olive oil, and remaining salt together to make a vinaigrette. Add to the broccoli and toss. Set aside.
  6. Add the balsamic vinegar to a small, heavy bottomed, non-reactive pan. Heat over med-high heat until it comes to a boil.
  7. Reduce to a simmer and let cook until it is reduced by half.
  8. While the vinegar is reducing cook the scallops.
  9. If the scallops had been frozen be sure to dry them thoroughly on paper towels.
  10. Mix the flour, salt, and chili powder on a plate or bowl.
  11. Dredge the scallops in the flour mixture.
  12. Heat a sauté/frying pan over medium heat until hot.
  13. Add 1 tsp of olive oil and using a pastry brush or other method spread the oil around the pan. I use a cast iron pan for cooking my scallops and I find it works like a dream.
  14. Add the scallops to the pan and cook for 2 minutes.
  15. Turn them over - they should be nicely browned. Cook for another 2 - 3 minutes depending on how thick they are. They should be just cooked through.
  16. To plate: Add half of the broccoli mixture to each plate. Top with 5 scallops. Drizzle with some of the balsamic reduction and sprinkle with half of the chopped almonds.
3.5.3208

We hope you love this recipe for Seared Scallops with Broccoli Salad and Balsamic Reduction from SoFabFood Contributor, Patty from Broken Teepee, as much as we do. If you enjoyed this healthy recipe, be sure to subscribe to our newsletter so you never miss another one like it. For daily recipe inspiration, like us on Facebook, follow us on Pinterest, and stop by our Google+ Community to see all of the amazing recipes our community members are sharing. Enjoy!

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Filed Under: Dinner, Healthy, Original, Recipes, Seafood, SoFabFood Contributors Tagged With: broccoli, healthy dinner, high protein, Light, reduction recipes, scallops, seafood recipes

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Patty Woodland

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