Dr. Diane's Blog: Brain Injury, Stroke, Parkinson's Disease and MS

3-Minute “Healthy Sautéed” Scallops

For great flavor without the use of heated fats or oils, “Healthy Sauté: your Scallops.

½ lb Bay Scallops or Sea Scallops

1 TBS low-sodium chicken or vegetable broth

2 medium cloves garlic

2 TBS extra virgin olive oil

1 TBS fresh lemon juice

Sea salt and pepper to taste

1. Chop garlic and let sit for 5 minutes. Why? See (1) below.
2. Heat 1 TBS broth over medium heat in a stainless steel skillet.
3. When broth begins to steam, add Scallops and garlic and sauté for 2 minutes stirring frequently. After 2 minutes, turn Scallops over and let cook on the side for 1 minute. Scallops cook very quickly, so watch your cooking time. Overcooked Scallops become tough (if you are using larger Sea Scallops, you will need to cook for 1-2 minutes longer.)
4. Dress with extra virgin olive oil, lemon juice, garlic and salt and pepper to taste.

SERVES 2

Try this great serving suggestion with the recipe above:

For an Asian flavor, add ginger, rice vinegar and tamari (soy sauce). Replace the black pepper with white pepper.

• (1) To get the most health benefits from Garlic, let it sit for a minimum of 5 minutes after cutting and before eating or cooking. Waiting 5-10 minutes allows the powerful health-promoting allicin to form. If you do not let it sit, allicin is never formed, so it is worth the wait.

The healthiest way of cooking scallops is by using methods that will keep them moist and tender. Scallops can be easily overcooked and become dry, so be sure to watch your cooking times. Scallops are a delicate shellfish, and I have found that they can be best prepared by using the “Healthy Sauté” method. To prevent overcooking Scallops, I highly recommend using a timer and since Scallops cook in only 3 to 5 minutes (depending on size), it is important to begin timing as soon as you place them into the skillet. Scallops cook quickly and will become though and lose their flavor when overcooked.