• Low-fat cooking spray
  • 1 1/4 lb scallops, washed and dried
  • 2 tablespoons of olive oil
  • 1 tablespoon of water
  • 2 tablespoons of lemon juice
  • 1 tablespoon of Dijon mustard
  • 8 cups of baby spinach without stems, washed and dried
  • 1 large apple (Granny Smith), cored and chopped
  • 2 tablespoons of toasted, slivered almonds
  • Ground black pepper

Recipe method

  • Lightly coat a pan with the cooking spray, and broil the scallops. Turn once until opaque. This should take around 5 minutes. Mix the oil, the water, the lemon juice and the mustard.
  • Put the spinach in a bowl with the apples and almonds. Add the dressing and season with the pepper.
  • Divide into 4 plates and add the scallops.

Nutrition Facts (per serving)

  • 258 calories (36% calories from fat)
  • 27g protein
  • 10g total fat (1.2 g saturated fat)
  • 15g carbohydrates
  • 4g dietary fibre
  • 47mg cholesterol

Diabetic Exchange

  • 4 Very Lean Protein
  • 1 Carbohydrate (1/2 fruit, 1 vegetable)
  • 1 Fat

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