QUICK FIX: Dijon Scallops with Carrots and Rice

This simple and elegant dish is sure to impress your family and guests.

The creamy Dijon mustard sauce is accented by the light onion taste of the chives. The addition of carrots to the rice adds a sweet dimension to the side dish.

Helpful hints
• Buy frozen scallops and keep in freezer for quick meals. They will defrost under cold water in about 5 minutes.
• Freeze-dried chives can be substituted.
• A quick way to chop chives is to snip them with scissors.

DIJON SCALLOPS
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Yield: 2 servings

2 teaspoons canola oil
3/4 pound scallops
1/2 cup dry sherry
2 tablespoons Dijon-style mustard
1 tablespoon heavy cream
2 tablespoons chopped chives
Salt and freshly ground black pepper

Procedure:
1. Heat oil in medium nonstick skillet. Add scallops and sauté 1 minute per side. Remove scallops to dish. Add sherry to pan and simmer 30 seconds. Add mustard and cream to pan and mix well. Return scallops to pan for 30 seconds. Add salt and pepper to taste. Sprinkle chives on top.
2. Serve scallops over rice and carrots.

Nutrition data per serving: 290 calories; 90 calories from fat; 10 g total fat; 2.3 g saturated fat; 80 mg cholesterol; 705 mg sodium; 8 g carbohydrate; 1 g dietary fiber; 1 g sugars; 31 g protein.
Exchanges/choices: 1/2 carbohydrate, 4 lean meat, 1 fat

CARROTS AND RICE
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Yield: 2 servings

1/2 cup 10-minute brown rice
1 cup water
1/2 cup packaged grated carrots
Salt and freshly ground black pepper

Procedure:
1. Add rice and water to medium saucepan and bring to boiling. Lower heat to medium, add carrots, cover and simmer 10 minutes. Add salt and pepper to taste.
2. Divide between 2 plates and serve scallops and sauce on top.

Nutrition data per serving: 175 calories; 15 calories from fat; 1.5 g total fat; 0 g saturated fat; 0 mg cholesterol; 40 mg sodium; 39 g carbohydrate; 2 g dietary fiber; 2 g sugars; 4 g protein.
Exchanges/choices: 1 1/2 starch