Pan-seared Scallops With Ginger Sauce tasty and heart-healthy recipe

Pan-Seared Scallops With Ginger Sauce is a dish fit for company, yet easy to prepare.

About the size of a marshmallow, the bivalve has a mildly sweet, slightly nutty flavor that even those who do not typically like fish usually enjoy. Like fish, scallops are good for your heart.

Buy large sea scallops (about 10 to 20 a pound), not tiny 1/2-inch bay scallops, which are better added to a dish. Sustainably harvested diver scallops usually are larger and more expensive.

Pan-seared Scallops With Ginger Sauce

Makes 4 servings

1 medium carrot, peeled and quartered

1 shallot, quartered

1 (2-inch) piece fresh ginger, peeled and thinly sliced

1 clove garlic, halved

1/4 cup dry white wine

1 cup fat-free, reduced-sodium chicken broth

1 tablespoon vegetable oil

1 pound sea scallops

1/4 teaspoon pepper

1/8 teaspoon salt

Snipped chives for garnish

Combine carrot, shallot, ginger, garlic, wine and broth in a medium saucepan.

Cook, uncovered, over medium heat 12 minutes, or until liquid is reduced to about 1/2 cup. Strain; discard vegetables and reserve liquid.

Pat scallops dry with paper towel. Heat oil in nonstick skillet that has been sprayed with nonstick cooking spray over medium-high heat. Place scallops in single layer in pan. Cook until golden brown on bottom, about 4 minutes. Turn scallops. Sprinkle with salt and pepper. Cook 2 minutes or until second side is lightly golden. Reduce heat to low.

Pour reserved liquid over scallops. Simmer 1 minute, stirring up any browned particles into sauce and spooning sauce over scallops. To serve, arrange scallops in deep platter and spoon sauce over them and sprinkle with chives.

Per serving: 164 calories (26 percent from fat), 4g total fat (trace saturated fat), 37mg cholesterol, 6g carbohydrates, 22g protein, 286mg sodium, 1g dietary fiber.