APPLES
An apple a day keeps the doctor away right? Yes but why are apples so great... Apples are a great source of vitamin C that have both insoluble and soluble fibres (in the form of pectin). Apples can lower your cholesterol levels and help prevent you from developing colon digestive cancers. The pectin in apples can help you control your appetite by creating a feeling of fullness in your stomach, aiding to help you from unnecessary snacking or reaching to the fridge for some high-fat dairy desires.
Apples also contain significant amounts of a mineral called Boron, which will help strengthen bones and help you remain more alert and awake through out the day. Be sure to grate an apple in you next bowl of bircher muesli, it tastes incredible and allows you to sneak in that apple a day - just like the doctor ordered.
CURRIED SCALLOP + APPLE SALAD
SUMMARY
4 servings
Active Time: 25 minutes
Total Time: 25 minutes
NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High potassium | Gluten free
INGREDIENTS
6 teaspoons extra-virgin olive oil, divided
1/2 cup thinly sliced shallot
3/4 teaspoon curry powder
1 cup apple cider
1/2 teaspoon salt, divided
1 teaspoon cider vinegar
1 pound dry sea scallops, (see Shopping Tip), tough muscle removed
1/4 teaspoon freshly ground pepper
8 cups mixed salad greens
1 tart apple, such as Granny Smith, diced
1/4 cup dried cranberries
1/4 cup sliced almonds, toasted (see Tip)
PREPARATION
1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat.
2. Add shallot and curry powder and cook, stirring, until the shallot is beginning to soften, about 3 minutes.
3. Add cider and 1/4 teaspoon salt. Bring to a boil and cook until reduced to 3/4 cup, about 4 minutes.
5. Pour into a large bowl and whisk in 2 teaspoons oil and vinegar. Reserve 1/4 cup dressing in a small bowl. Wipe out the pan.
6. Pat scallops dry and sprinkle with the remaining 1/4 teaspoon salt and pepper.
7. Add the remaining 2 teaspoons oil to the pan and heat over medium-high. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
8. Add salad greens, apple, cranberries and almonds to the large bowl; toss to coat. Top with the scallops and drizzle with the reserved 1/4 cup dressing.
TIPS & NOTES
Shopping tip: Be sure to buy “dry” sea scallops. “Wet” scallops, which have been treated with sodium tripolyphosphate (STP), are not only mushy and less flavorful, but will not brown properly.
Tip: Place sliced almonds in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
NUTRITION
Per serving: 291 calories; 11 g fat ( 1 g sat , 7 g mono ); 37 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 21 g protein; 3 g fiber; 483 mg sodium; 612 mg potassium.
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