Scallops With Dijon Quick, Delicious

I’ve noticed scallops in a light mustard sauce on several restaurant menus lately.

Since scallops take only minutes to cook and are available in most supermarkets, I decided to create this simple meal.

The cooking time is for large scallops. If you use small bay scallops, saute them as directed and then add to the warm sauce just before serving without further cooking.

I keep prepackaged, peeled baby carrots in my fridge for quick snacks. They take only a few seconds to slice in the food processor, which makes the accompanying rice dish a snap.

Scallops Dijon

Vegetable oil spray

3/4 pound scallops

1/4 cup dry sherry

3 tablespoons coarse-grain mustard

1 tablespoon heavy cream

Salt and freshly ground black pepper

Rinse, drain and pat dry scallops. Spray a nonstick skillet with vegetable oil and heat over medium heat. Add scallops and saute 1 minute. Transfer scallops to a dish. Add sherry to skillet and cook to reduce liquid for 30 seconds. Stir in mustard. Add cream and return scallops to skillet to warm through, about 30 seconds. Season to taste with salt and pepper.

Yield: 2 servings.

Nutrition information per serving: 239 calories, 30 grams protein, 8 grams carbohydrate, 6 grams fat (23 percent fat calories), no fiber, 66 milligrams cholesterol, 584 milligrams sodium.

Carrot Rice Pilaf

1 teaspoon olive oil

1 cup sliced, peeled baby carrots

1/2 cup long-grain white rice

1 cup defatted, low-salt chicken stock

1/4 cup snipped fresh chives

Salt and freshly ground black pepper

Heat oil in a medium-size nonstick skillet and saute carrots without browning for 5 minutes. Add rice and saute 1 minute. Add chicken stock, bring to a boil, cover and simmer gently 15 minutes. Remove lid and test rice; liquid should be absorbed and rice cooked through. Add chives, salt and pepper to taste and toss well.

Yield: 2 servings.

Nutrition information per serving: 234 calories, 7 grams protein, 43 grams carbohydrate, 3 grams fat (12 percent fat calories), 2.4 grams fiber, 0.8 milligrams cholesterol, 26 milligrams sodium.