Ingredients: 1/2 cup nonfat plain yogurt or 6 tablespoons nonfat Greek-style yogurt
2 tablespoons mayonnaise
1 1/2 tablespoons freshly grated ginger
1 teaspoon toasted sesame oil
1 teaspoon low-sodium soy sauce
If using regular yogurt, place it in a strainer lined with a paper towel. Put the strainer over a bowl and place it in the refrigerator for 30 minutes to let the yogurt drain and thicken.
In a small bowl, combine the thickened or Greek-style yogurt with mayonnaise, ginger, sesame oil, and soy sauce. Whisk until smooth.
Succotash with Scallops
Makes: 4 servings
Ingredients: 2 teaspoons olive oil
1 small onion, diced
2 cloves garlic, minced
2 1/2 cups frozen corn kernels, defrosted
10-ounce package frozen lima beans
1 medium zucchini (about 1/2 pound), quartered lengthwise and sliced
1 pint grape tomatoes, halved
1 1/4 pounds large sea scallops (about 16)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper, plus more to taste
1 tablespoon cider vinegar
1/4 cup chopped fresh basil
Instructions: To make succotash, heat oil in a large skillet over medium heat. Add onion and let cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook 1 minute more. Stir in corn, lima beans, zucchini, and tomatoes; cook, stirring occasionally, until vegetables are tender, about 7 minutes. In the meantime, pat scallops dry and season with 1/4 teaspoon salt and 1/4 teaspoon pepper. Spray a large nonstick skillet or grill pan with cooking spray and preheat over medium-high heat. Add scallops and cook until opaque, 5 to 6 minutes, turning once. Stir vinegar and basil into the succotash, season with salt and pepper, and serve topped with grilled scallops.
Nutritional Information Per serving: 362 calories, 34g protein, 49g carbohydrate, 5g fat (1g saturated), 9g fiber