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Scallop and Vegetable Packets
Recipe is from The Thin Commandments Diet: The 10 No-Fail Strategies for Permanent Weight Loss by Stephen Gullo, Ph.D. (Rodale, 2005)
This is a great dish for busy people. In short order the fish and veggies are on the table – with no stirring and no pots to wash! Make this for the family or just for yourself.
Ingredients
2 packed cups baby spinach
2 cups sliced yellow summer squash
1 pound sea scallops, rinsed and patted dry, tough tendon at sides removed
20 slender asparagus spears, tough ends snapped off, cut in 2-inch lengths (about 2 cups)
4 slices sweet onion, rings separated
4 slices tomato
1/3 cup chopped fresh Italian parsley
4 teaspoons vermouth or dry white wine
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Preheat the oven to 425 degrees F. Set out two rimmed baking sheets. Tear off four 20-inch-long sheets of heavy-duty foil. Fold each piece of foil crosswise like a book, then open up. Coat one half of each sheet with olive oil cooking spray.
In the center of each sprayed half, arrange 1/4 cup spinach, 1/2 cup squash, 1/4 (4 ounces) of the scallops, 1/2 cup asparagus, one slice onion and one slice tomato. Sprinkle with a heaping tablespoon parsley. Drizzle with 1 teaspoon vermouth or wine, and sprinkle with some salt and pepper. Fold the other side of the foil over the food. Crimp the edges tightly to seal. Place the packets on the baking sheets.
Bake until the scallops are opaque in the thickest part and the vegetables are tender, about 20 minutes. Transfer the contents of each packet to a heated dinner plate and serve right away. Makes four servings.
Suggestions
Per serving: 140 calories, 1 g fat, 0 g saturated fat, 22 g protein, 10 g carbohydrates, 2 g dietary fiber, 35 mg cholesterol, 510 mg sodium