Seared Scallops and Muffin Frittata
with Champagne Gravy
This tasty low-cal meal was a result of leftover scallops and
garlic mashed potatoes. To good to leave behind and not enough to
make into another meal they ended up combined with a few extra
ingredients and became the perfect dish.
Serves 6 (350 calories per serving)
English Muffin & Potato Frittata
3 light (100 calories each) English Muffins
1/2 cup of garlic mashed potatoes (pre-made or homemade) OR
1 cup of hash browns (cook before adding to frittata)
1/2 cup of sautéed yellow onions
2 cups of egg substitute
1/2 cup of fat free cheddar cheese
4 ounces of champagne
1/4 cup of AP flour
1 tbsp of butter
1 cup of chicken stock
18 sea scallops
2 tbsp butter
Spray the bottom of a 9x13" pan with cooking spray and place the six halves of
the English Muffins on the bottom. Place the potatoes and onions on the
tops and then our the egg substitute over the top. Sprinkle the cheddar
cheese over the top and bake at 350 for 15 minutes.
Sauté the scallops on medium heat until they are browned on each side
and slightly resisting bouncing back. Set aside and add champagne to
deglaze the pan, add the flour making a roux. Add the butter and chicken
stock slowly until you have the consistency you want.
Serve one sixth of the frittata with three scallops (about 5 ounces) and gravy
drizzled over both.