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vegetable cooking spray
1 1/4 pounds (600 g) sea scallops
2 tablespoons (30 ml) olive oil
1 tablespoon (15 ml) water
2 tablespoons (30 ml) fresh lemon juice
1 teaspoon (5 ml) Dijon mustard
8 cups (24 g) baby spinach, washed, stems removed, and drained on paper towels or spun dry
1 large tart apple, such as Fuji or Granny Smith, cored and chopped
2 tablespoons (16 g) slivered almonds, toasted
freshly ground pepper
Preheat broiler. Lightly spray a broiler pan with cooking spray.
Rinse scallops to remove any bits of shell or sand; pat dry with paper towels.
Arrange the scallops on the broiler pan and lightly coat with cooking spray and broil, turning once, until opaque throughout (cut to test), about 5 to 7 minutes. Keep warm.
In a small cup combine the oil, water, lemon juice and mustard. Set aside.
Place the spinach in a bowl. Add the apples and almonds. Toss with the dressing. Season with pepper.
Divide between 4 plates and top with scallops. Serve immediately.
Recipe serves 4
Per serving: 258 calories (36% calories from fat), 27 g protein, 10 g total fat (1.2 g saturated fat), 15 g carbohydrates, 4 g dietary fiber, 47 mg cholesterol, 306 mg sodium Diabetic exchanges: 4 very lean protein, 1 carbohydrate (1/2 fruit, 1 vegetable), 1 fat