SCALLOPS WITH GRILLED RED PEPPER SAUCE Scallops are a real treat but make sure you don't overcook them to enjoy them at their best.
PROPOINTS' VALUE: 4 SERVINGS: 4 PREPARATION TIME: 10 LEVEL OF DIFFICULTY: Easy Ingredients * 1 medium pepper, halved and deseeded * 5 sprays of low-calorie cooking spray * 3 medium chopped spring onions * 2 teaspoons of tomato puree * 1 pinch of paprika * 30g soft, low fat cheese (less than 5% fat) * 8 portions of raw scallops * 1 pinch salt and freshly ground black pepper * 1 tablespoon of fresh parsley or chopped fresh chives INSTRUCTIONS: * Preheat the grill. Grill the pepper halves, skin side up, until the skin begins to blacken and char. Cool for a few minutes, then peel and roughly chop them. * Meanwhile, spray a non-stick frying pan with low-fat cooking spray and cook the spring onions until softened, for about 3-4 minutes.
Use a hand-held stick blender to puree the peppers, spring onions, tomato puree and low fat soft cheese. Season with a pinch of paprika and a little salt and pepper. Place in a saucepan and heat gently. Add a little warm water to thin the sauce down, if needed.
Preheat a chargrill pan, griddle or a non-stick frying pan. Remove the scallops from their shells, then spray them with low-fat cooking spray and chargrill or saut for about two minutes on each side. Avoid overcooking them or else they will be tough. * Pour a little sauce into each scallop shell, then top with a cooked scallop. Serve immediately, sprinkled with parsley or chives.
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|Publication:||Western Mail (Cardiff, Wales)|
|Date:||May 7, 2011|
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