For those managing high blood pressure, making intelligent choices in the kitchen is crucial. This Tarragon Scallops on Asparagus Spears recipe delights the taste buds and fits perfectly into a heart-healthy diet. By incorporating fresh ingredients and focusing on low-sodium and lean protein sources, this dish becomes a valuable addition to a blood pressure-friendly menu.
Scallops are a standout ingredient for cardiovascular health, providing a lean protein source without the saturated fats often found in meat options. When paired with potassium-rich asparagus, known for its blood pressure-regulating nutrients, this recipe offers a flavorful and nutritious solution to supporting overall wellness while managing high blood pressure. In conjunction with heart-healthy recipes, the personalized meal plans and nutrition guidance from HLT Nutrition Co. are instrumental in helping individuals make informed dietary choices and maintain a healthy lifestyle, a crucial aspect of effectively managing high blood pressure.
Ingredients:
1 ¼ pounds fresh or frozen sea scallops
1 cup water
1 pound asparagus spears, trimmed
2 medium lemons
½ teaspoon ground pepper
¼ teaspoon salt
1 tablespoon extra-virgin olive oil
3 tablespoons vegetable oil spread
1 tablespoon chopped fresh tarragon or 1 teaspoon dried tarragon
Instructions:
Thaw scallops, if frozen; set aside. Bring water to boil in a large nonstick skillet over medium-high heat, add the asparagus, return to a boil, reduce heat, cover and simmer for 3 to 5 minutes or until tender-crisp. Drain well, place on a serving platter, cover lightly to keep warm.
Cut one of the lemons in wedges. Finely shred 1 teaspoon peel from the remaining lemon. Squeeze 2 tablespoons of juice from the lemon.
Pat scallops dry with paper towels. Sprinkle scallops with pepper and salt.
Wipe the skillet dry. Heat oil over medium heat. Working in two batches, cook the scallops 3 minutes, turn and cook 2 minutes more or until golden brown and just opaque in center. Place the cooked scallops atop the asparagus and keep warm.
Add the vegetable oil spread, lemon peel, 1 tablespoon of the lemon juice, and the tarragon to the skillet. Cook for 1 minute to thicken slightly. Add remaining lemon juice, if desired. Drizzle over scallops. Serve with lemon wedges.
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