Water-Sautéed Bay Scallops & Creamy Risotto
Ingredients
- 1 lb bay scallops, patted dry
- 1 cup Arborio rice
- 4 cups fat-free chicken or vegetable broth, warmed
- 1 small onion, finely diced
- 3 cloves garlic, minced
- 1/4 cup fat-free Greek yogurt
- Salt and pepper to taste
- Fresh parsley, chopped
- Juice of 1/2 lemon
Instructions
### Risotto
Warm the broth in a saucepan and keep it on low heat.
In a non-stick pot over medium heat, sauté the onion and garlic with 2 tablespoons of broth until translucent, about 3 minutes.
Add the Arborio rice and toast for 1 minute, stirring constantly.
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.
When the rice is al dente, remove from heat. Stir in the fat-free Greek yogurt until creamy. Season with salt and pepper.
Scallops
Pat the scallops very dry with paper towels. Season with salt and pepper.
Heat a high-quality non-stick skillet over medium-high heat.
Add the scallops in a single layer. Sear for 2 minutes without moving them.
Add 1 tablespoon of broth to create steam and prevent sticking. Flip and cook for 1 more minute.
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.
Nutrition Facts
Per serving. Values are estimates calculated to help manage a low-fat diet.
