Water-Sautéed Bay Scallops & Fat-Free Risotto

Date night didn’t stop because of the diagnosis. It just moved to the kitchen. This was the first meal we made that felt like a real dinner again — not a concession, not a sad substitute. Creamy risotto, perfectly seared scallops, and the whole thing comes in under 2g of fat. We stood at the counter eating it out of the pot the first time. You don’t have to do that, but we won’t judge.

Instructions

Risotto

1. Warm the broth in a saucepan and keep it on low heat.
2. In a non-stick pot over medium heat, sauté the onion and garlic with 2 tablespoons of broth until translucent, about 3 minutes.
3. Add the Arborio rice and toast for 1 minute, stirring constantly.
4. Add the warm broth one ladle at a time. Stir frequently and wait until each ladle is absorbed before adding the next. This takes about 20–25 minutes.
5. When the rice is al dente, remove from heat. Stir in the fat-free Greek yogurt until creamy. Season with salt and pepper.

Scallops

1. Pat the scallops very dry with paper towels. Season with salt and pepper.
2. Heat a high-quality non-stick skillet over medium-high heat.
3. Add the scallops in a single layer. Sear for 2 minutes without moving them.
4. Add 1 tablespoon of broth to create steam and prevent sticking. Flip and cook for 1 more minute.
5. Squeeze lemon juice over the scallops and remove from heat.

To Serve

Spoon risotto into shallow bowls. Arrange scallops on top. Garnish with fresh parsley.

Notes

The key to this recipe is a good non-stick pan. Without oil, scallops will stick to stainless steel. The broth-steam trick gives you a light sear without any added fat. If your scallops release a lot of water, they weren’t dry enough — pat them thoroughly before cooking.