|Scallop and Spring Vegetable Sauté with Creamy Tarragon Dressing |
Serves 6 / Tarragon's assertive character can easily dominate or compete with other flavors, but its aniselike quality is well-suited to chicken and fish, lemon, and root vegetables, as well as creamy sauces and dressings. Ingredient tip: Be sure to use French tarragon and not Russian tarragon; the leaves look identical, but French tarragon leaves will smell of licorice and camphor when rubbed.
1 tablespoon extra-virgin olive oil
1 pound bay scallops
1 cup julienned carrots (about 1 large carrot)
1 head broccoli (8 ounces), cut into bite-size florets
4 green onions, sliced
12 ounces fresh snow peas, ends trimmed
2/3 cup reduced-fat (2 percent) milk
1/2 teaspoon cornstarch
2 ounces softened low-fat cream cheese
1/2 tablespoon fresh lime juice
2 tablespoons snipped fresh French tarragon
1 tablespoon snipped fresh flat-leaf parsley
1/4 teaspoon sea salt, or more to taste
1/8 teaspoon white pepper
1. Make the dressing first: In a small saucepan or microwave-safe dish, combine milk and cornstarch and heat to a gentle simmer. Add cream cheese and heat until cheese melts and sauce thickens. Stir in lime juice, herbs, and salt and pepper to taste. Keep warm.
2. Heat olive oil in a large skillet and sauté scallops over medium heat, 3–5 minutes. Remove with a slotted spoon. In the same skillet, sauté carrots over medium-high heat for 2 minutes. Add broccoli and cook, stirring constantly, for
2 minutes more. Add green onions and cook for 1 minute. Add snow peas and sauté for an additional 2 minutes. Return scallops to pan. Pour sauce over vegetables and scallops, toss to combine, and heat for 1–2 minutes.
PER SERVING: 172 cal, 27% fat cal, 5g fat, 2g sat fat, 32mg chol, 18g protein, 15g carb, 3g fiber, 289mg sodium