Scallops increase the flavor and nutritional content of your meal. Regardless of their origin (farm raised or wild caught), they provide a valuable source of protein while giving you a number of vitamins and minerals.
- Pros: Very low in saturated fat; good source of Vitamin B12, Calcium, Iron, Magnesium, Potassium, Zinc and Copper, and a very good source of Protein, Phosphorus and Selenium.
- Cons: High in Cholesterol
1 lb. sea scallops
½ cup vegetable broth
½ cup white wine (something dry like Chardonnay)
salt & pepper to taste
4 medium cloves of garlic
2 Tablespoons of capers
2 lemon wedges
1 bunch of kale
½ cup of water
Chop kale, mince 2 cloves of garlic, salt, pepper and place in a pot to steam. Add water, cover and cook over medium heat for approximately 20 minutes or until the kale is tender to your liking.
Just before plating, squeeze lemon wedges over the kale and toss gently.
Add scallops, broth, wine, capers, salt, pepper & remaining cloves of garlic (minced) to a pan and cook over medium-low heat for approximately 10 minutes.
Add a generous portion of kale to the plate. Place scallops on top of greens and pour broth with capers over everything.