HEART HEALTHY RECIPE (DINNER): SEARED SCALLOPS WITH TROPICAL SALSA

·         1½ lb. sea scallops

·         Salt and pepper to taste

·         Cooking spray

Salsa Ingredients:

·         ½ cup pineapples, diced

·         ½ cup fresh mango, diced

·         ½ cup cucumber, peeled and iced

·         ½ cup red pepper, diced

·         3 TBSP cilantro, chopped

·         4 tsp. fresh lime juice

·         1 jalapeno pepper, seeded and minced

1.      Combine all salsa ingredients and set aside

2.      Heat a large, no stick skillet over medium-high heat

3.      Coat the pan with cooking spray

4.      Season the scallops with salt and pepper

5.      Add half the scallops to the pan and cook until golden on both sides, about 2 minutes

6.      Transfer to plate and cook the remaining scallops

7.      Spoon the salsa over the scallops and serve

Servings:  4

Serving size:  1¼ cup

Nutritional Information

Calories:  151

Fat:  4 g

Saturated Fat:  .5 g                         

Cholesterol:  35 mg              

Sodium:  207 mg                  

Carbohydrate:  11 g            

Fiber:  2 g

Protein:  19 g

"The Perfect Day"
By: Nanette Cameron, RD