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Cauliflower Risotto with Sautéed Scallops and Frisée

By Jason Fung, MD

Cauliflower Risotto with Sautéed Scallops and Frisée

Get all the rich, creamy goodness of risotto without the heavy-carb guilt with this light and elegant dish. Lightning fast to make and a dream to eat, the quick-cooking cauliflower “rice” – laden with savory Parmesan and chicken stock – and delicate scallops play perfectly with the lightly citrusy tuft of frisée. Recipe from Keto Mojo
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Dinners + Mains
Cuisine American, Italian, Mediterranean
Servings 2
Calories 240 kcal

Ingredients
  

  • 2 tsp olive oil
  • 1 tbsp shallot chopped
  • 3/4 cup chicken broth
  • 1 1/3 cup cauliflower riced
  • 1/3 cup parmesan cheese grated
  • 1 tbsp butter
  • 6 scallops - large (1/4 lb total, about 1 inch thick each)
  • salt
  • pepper
  • 3 cups frisée lettuce loosely packed
  • 1 lemon quartered

Instructions
 

  • In a large sauté pan, heat 1 teaspoon of the oil over medium heat.
  • Turn the heat down, add the shallot, and cook, stirring frequently to avoid browning, about 5 minutes.
  • Add the chicken broth, turn the heat to medium, and simmer to soften the shallot and reduce the liquid, about 10 minutes.
  • Add the cauliflower and cook until tender, stirring occasionally, about 5 minutes.
  • Stir in the parmesan and butter. Set the risotto aside.
  • Season the scallops with salt and pepper.
  • In a small sauté pan, heat the remaining 1 teaspoon oil over medium heat and sauté the scallops until just cooked through, 2 to 3 minutes per side.
  • To serve, divide the risotto between 2 dinner plates, top with a tangle of frisée squeeze 1/4 lemon over each, top with 3 scallops, and serve with a lemon wedge.

Nutrition

Nutrition Facts
Cauliflower Risotto with Sautéed Scallops and Frisée
Amount per Serving
Calories
240
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
7
g
44
%
Cholesterol
 
37
mg
12
%
Sodium
 
855
mg
37
%
Potassium
 
672
mg
19
%
Carbohydrates
 
14
g
5
%
Fiber
 
5
g
21
%
Sugar
 
3
g
3
%
Protein
 
15
g
30
%
Vitamin A
 
1933
IU
39
%
Vitamin C
 
72
mg
87
%
Calcium
 
270
mg
27
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword American, Dinners + Mains, Italian, Mediterranean
Tried this recipe?Let us know how it was!
Jason Fung, MD

By Jason Fung, MD

Jason Fung, M.D., is a Toronto-based nephrologist (kidney specialist) and a world leading expert in intermittent fasting and low-carb diets.

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