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Spicy Mango Scallops Recipe

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This sweet and spicy seafood combo gives off enough heat to make the whole family warm up to its great flavors! Be sure to buy the larger sea scallops for this recipe; cooking times would be off for the smaller bay scallops. —Nicole Filizetti, Jacksonville, Florida

This recipe is:

Healthy

Quick

Diabetic Friendly

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Spicy Mango Scallops Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

15 15 30

Ingredients

12 sea scallops (1-1/2 pounds)
1 tablespoon peanut oil
1 medium red onion, chopped
1 garlic clove, minced
1/4 to 1/2 teaspoon crushed red pepper flakes
1/2 cup unsweetened pineapple juice
1/4 cup mango chutney
2 cups hot cooked basmati rice
Minced fresh cilantro

Directions

In a large skillet, saute scallops in oil for 1-1/2 to 2 minutes on each side or until firm and opaque. Remove and keep warm.
In the same skillet, saute onion until tender. Add garlic and pepper flakes; cook 1 minute longer. Stir in pineapple juice. Bring to a boil; cook until liquid is reduced by half. Remove from the heat. Add chutney and scallops; stir to coat. Serve with rice; drizzle with sauce. Sprinkle with cilantro. Yield: 4 servings.

Nutritional Facts 3 scallops with 1/2 cup cooked rice and 2 tablespoons sauce equals 371 calories, 5 g fat (1 g saturated fat), 56 mg cholesterol, 447 mg sodium, 47 g carbohydrate, 1 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 3 starch, 1/2 fat.

Originally published as Spicy Mango Scallops in Healthy Cooking June/July 2011, p54

Scallops

A member of the bivalve mollusk family, scallops are commonly found in two groups---the sea scallop, yielding 10-20 per pound, or the much smaller bay scallop, yielding 60-90 per pound. Scallops are usually available shucked, sold fresh or frozen and range in color from pale beige to creamy pink. Scallops can be broiled, grilled, pan-fried or deep-fried and cook in a matter of minutes.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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