A cool and nutritious meal that’s perfect for a summer lunch or dinner, this salad is included in Weight Watchers’ “From Pantry to Plate: Easy Meals From Foods You Keep on Hand.” The book sells for $14 bundled with “Savoring Summer” at Weight Watchers centers or meetings.Hands-on preparation time is 20 minutes; cooking time is 15 minutes. Makes 4 servings.
Ingredients
1/2 pound sea scallops, quartered
1/2 pound medium shrimp, peeled and deveined
1/2 pound squid, cleaned and cut into 1/2-inch rings
2 celery stalks, sliced
1 carrot, thinly sliced
1 red bell pepper, seeded and thinly sliced
1 small red onion, thinly sliced
3 tablespoons chopped parsley
1 tablespoon lemon juice
1 tablespoon olive oil
1/2 teaspoon salt
1 head Boston lettuce, separated into leaves (optional)
Directions
Bring a medium saucepan of lightly salted water to a boil over high heat. Add the scallops and cook until opaque, 2-3 minutes; remove with a slotted spoon and rinse under cold water to stop the cooking. Return the water to a boil and repeat with the shrimp and then the squid, cooking the squid for only 1-2 minutes.
Combine the scallops, shrimp and squid in a large bowl. Add the remaining ingredients and toss well. Serve at once or chill up to 3 hours. Serve over the lettuce.
Note: If you need to clean the squid yourself, make sure to remove the cartilage – it looks like a clear quill without the feather – that runs along the inside of the body cavity.
Nutritional analysis per serving (1 1/2 cups seafood salad): 164 calories; 5 g fat; 1 g sat. fat; 186 mg cholesterol; 486 mg sodium. 8 g carbohydrates; 2 g fiber; 21 g protein; 89 mg calcium. (For Weight Watchers Points value: 3)
