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Wednesday, February 9, 2011

*Scallops in Alfredo Sauce* (GF)


SCALLOPS IN ALFREDO SAUCE

A tasty classic.  This recipe is in Splendid Low-Carbing

Text Box: Yield:  3 servings
1 serving
201.2 calories
25.5 g protein
8.8 g fat
3.6 g carbs1 lb frozen small scallops (0.454 kg)
2 tbsp Healthy Butter, page 96 (25 mL)
1/4 tsp salt (1 mL)
1/8 tsp black pepper (0.5 mL)
Alfredo Sauce, page 93 (recipe below or use commercial Alfredo Sauce)

 
Thaw frozen scallops in refrigerator overnight or in bag in cold water until they are able to separate.  In skillet, in Healthy Butter, page 96, cook scallops gently over medium-low heat about 5 minutes or until firm.  Sprinkle with salt and pepper while cooking.

Prepare Alfredo Sauce, page 93.   Pour over scallops.  

WHITE SAUCE

A versatile sauce. Serve hot on cooked vegetables, poultry, fish or seafood.

Text Box: Yield:  1 cup (250 mL)
2 tbsp (25 mL) per serving
105.9 calories
1.2 g protein
11.1 g fat
0.7 g carbs2/3 cup whipping cream (150 mL)
1/3 cup water (75 mL)
2 tbsp butter (25 mL)
3/4 tsp Thickening Agent, page 109, (3 mL)
  OR 2 tbsp soy flour (25 mL)
1/2 tsp salt (2 mL)
1/8 tsp white pepper (0.5 mL)
1/8 tsp paprika (0.5 mL)
2 egg yolks, fork beaten

In small bowl, combine whipping cream and water.  Set aside. In double boiler or heavy saucepan, melt butter over low heat.  Add soy flour (if using), salt,  pepper and paprika to melted butter.  Over low heat, stir together until smooth.  Gradually stir in cream and water mixture, using a whisk. Use wooden spoon to incorporate any flour mixture around sides of saucepan. Increase heat to medium. If using Thickening Agent, page 109 instead of soy flour, sprinkle over sauce gradually and whisk in. Stir constantly with whisk, heating to scalding and until thickened.

Stir some of hot liquid into beaten egg yolks.  Pour into saucepan and stir until sauce thickens.  Do not boil.  Remove from heat.  If sauce develops lumps, which is unlikely, pour through sieve.

Variations:  Alfredo Sauce:  Prepare as above, however, use unsalted butter (and less salt) and add 1/4 tsp (1 mL) garlic powder and 1/3 cup (75 mL) Parmesan cheese.  Yield:  1 cup (250 mL), 2 tbsp (25 mL) per serving.  (0.9 g Carbs)

Mushroom Sauce:  Add 1, 10 oz (284 mL) can sliced mushrooms, drained.
Yield: 11/2 cups (375 mL), 2 tbsp (25 mL) per serving. (0.7 g Carbs)

Bechamel Sauce:  Prepare as above, but use 1/2 cup (125 mL) whipping cream and 1/2 cup (125 mL) chicken broth. Reduce salt to taste.
Yield: 1 cup (250 mL), 2 tbsp (25 mL) per serving. (0.6 g Carbs)

Cheese Sauce:  Use 1/4 tsp (1 mL) salt.  Stir in 1 cup (250 mL) grated Cheddar Cheese.  Yield: 11/2 cups (375 mL), 2 tbsp (25 mL) per serving. (0.6 g Carbs)

Helpful Hint:  Half-and-half cream may be used instead of whipping cream for negligible carbohydrate differences.  Reduce salt to 1/4 tsp (1 mL), if desired.  Add half amount of salt, taste, then add the remaining salt as desired.



2 comments:

Arthur said...

I have been trying to cook more fish in my low carb diet. I've run out of different variations so far, but thanks for the latest post. I totally forgot about scallops. This should open up a whole new set of possibilities for awhile. I appreciate the sauce variations as well.

Jennifer said...

Scallops are easy and so quick. I'm also thinking I should cook fish more often. :) We live near a fabulous fish market - at least our city apartment is near it - not our home - and I cannot believe we've been so busy that in the last almost 5 years we have been in our new tropical locale, we have not visited it. Shrimp is another very easy shellfish dish. I love jumbo shrimp in garlic butter.