Seared Scallops with Basil, Anchovy and Sweet Corn Pudding - PCOS-Friendly Recipe
This Seared Scallops with Basil, Anchovy and Sweet Corn Pudding is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 2/3 cups corn kernels (cut from 4 ears of corn)
- 2/3 cup whole milk
- 2/3 cup heavy cream
- 1 tablespoon unsalted butter
- 1 1/2 tablespoons all-purpose flour
- 2 large eggs, separated
Instructions
- Preheat the oven to 400°. Butter four 1-cup ramekins. In a medium saucepan, combine the corn, milk and heavy cream and simmer over moderately high heat for 2 minutes. Puree half of the mixture in a blender. Return the puree to the saucepan.
- In another medium saucepan, melt the butter. Add the flour and cook over moderately high heat, stirring, for 1 minute. Gradually whisk in the corn mixture and bring to a boil, then simmer, whisking, for 1 minute; season with salt. Remove from the heat and whisk in the egg yolks. Let cool until warm, about 20 minutes.
- In a large, stainless steel bowl, using a handheld mixer, beat the egg whites with a pinch of salt until firm peaks form. Fold one-third of the beaten whites into the corn mixture, then fold in the remaining whites. Spoon the mixture into the ramekins. Set the ramekins in a small baking dish and carefully add enough water to the dish to reach one-third of the way up the sides of the ramekins. Bake for about 30 minutes, until the puddings are just slightly jiggly in the center.
- In a large skillet, heat 3 tablespoons of the olive oil until smoking. Season the scallops with salt, add them to the skillet and cook over high heat until browned on the bottom, about 3 minutes. Turn and cook the scallops for 1 minute longer. Remove the skillet from the heat and transfer the scallops to a large plate.
- Add the anchovies to the skillet and cook over moderately high heat, stirring, until they dissolve, about 2 minutes. Add 1 tablespoon of the lemon juice and the water to the skillet and simmer until thickened, scraping up the browned bits on the bottom of the pan, about 1 minute. Remove from the heat. Stir in the basil and any accumulated juices from the scallops. Season with salt. Return the scallops to the skillet and keep warm.
- In a bowl, toss the pea shoots with the remaining 1/2 tablespoon of olive oil and 1 teaspoon of lemon juice; season with salt. Arrange the scallops on 4 plates and pour the basil-anchovy sauce on top. Mound the pea shoot salad alongside and serve with the corn puddings.
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Frequently Asked Questions
Yes, this Seared Scallops with Basil, Anchovy and Sweet Corn Pudding recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Dessert. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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