Healthy Seared Scallops with Warm Tuscan Beans

These delightful treats from the sea are key to a healthy diet. Low in calories, sodium, and cholesterol, protein-packed seafood provides vitamins

Yield :

4 servings (serving size: about 4 ounces scallops and 3/4 cup bean mixture)

Ingredients :

2 tablespoons olive oil, divided

1 1/2 pounds sea scallops

1/4 teaspoon salt

1 cup prechopped onion

1/8 teaspoon crushed red pepper

2 garlic cloves, minced

1/4 cup dry white wine

1 cup fat-free, less-sodium chicken broth

1 (19-ounce) can cannellini beans or other white beans, rinsed and drained

1 (6-ounce) package fresh baby spinach

2 tablespoons chopped fresh basil

Preparation :

1. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sprinkle scallops evenly with salt. Add scallops to pan; cook 2 minutes on each side or until done. Remove scallops from pan; keep warm.

2. Add remaining 1 tablespoon oil and onion to pan; sauté 2 minutes. Add pepper and garlic; cook 20 seconds, stirring constantly. Stir in wine; cook 1 minute or until most of liquid evaporates. Stir in broth and beans; cook 2 minutes. Add spinach; cook 1 minute or until spinach wilts. Remove from heat; stir in basil.

Grilled garlic bread is great for dipping into the brothy beans. Heat a grill pan over medium heat. Brush 1 tablespoon olive oil evenly over 4 (1-ounce) slices French bread. Add bread to pan; cook 2 minutes on each side or until lightly browned. Rub one side of each bread slice with cut sides of a halved garlic clove.