Spinach and Scallop salad (Serves 4)

Ingredients

• 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

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.