Scallop and Vegetable Packets

Scallop and Vegetable Packets From The Thin Commandments Diet by Stephen Gullo, Ph.D. Prep: 15 min, Cook: 30 min.

2 cups packed baby spinach leaves 2 cups sliced yellow summer squash 1 lb. sea scallops, rinsed and patted dry, tough tendon at sides removed 20 asparagus spears, tough ends snapped off, cut in 2 inch lengths, about 2 cups 4 slices sweet onion, rings separated 4 slices tomato 1/3 cup chopped fresh Italian parsley 1 Tbs. plus 1 tsp. dry white wine or vermouth 1/2 tsp. salt 1/4 tsp. freshly ground black pepper

Preheat the oven to 425�F. Set out two rimmed baking sheets.

Tear off four 20 inch-long sheets of heavy-duty foil. Fold each piece of foil crosswise like a book, then open up. Coat one half of each sheet with olive oil cooking spray.

In the center of each sprayed half, arrange the ingredients evenly divided: spinach, squash, scallops, asparagus, onion, and tomato. Sprinkle with a parsley. Drizzle with vermouth or wine, and sprinkle with salt and pepper.

Fold the other side of the foil over the food. Crimp the edges tightly to seal. Place the packets on the baking sheets.

Bake until the scallops are opaque in the thickest part and the vegetables are tender, about 20 minutes.

Transfer the contents of each packet to a heated dinner plate and serve right away.

This recipe serves 4 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 4 only.

Per serving: calories 189, fat 1.9g, 9% calories from fat, cholesterol 37mg, protein 26.0g, carbohydrates 19.6g, fiber 7.8g, sugar 7.8g, sodium 598mg, diet points 2.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 3.7, Fruit: 0.0, Bread: 0.1, Lean meat: 0.0, Fat: 0.1, Sugar: 0.0, Very lean meat protein: 2.3

Contributed by :

 * Healthy Recipes For Diabetic Friends Y-Group