Quinoa with Seafood, Pecans and Veggies
This simple dish is a great light meal for the summertime and provides lean protein from shrimp, scallops and quinoa, along with hearty fiber to keep you feeling full. Also, Brussels sprouts are a great source of vitamin K, vitamin C and potassium, while pecans are a great source of magnesium. I love to make this dish early in the week and continue to eat the leftovers on busy workdays, so that I get to eat healthfully even when the craziness of the workweek makes it difficult.
Ingredients (serves 5):
1 C red quinoa
2 C low sodium vegetable broth
12 oz shrimp, deviated and tail-off
12 oz bay scallops
1 medium onion
1 C Brussels sprouts, halved
2 Tbsp oil (canola or olive oil work well)
1/4 C pecans
1/2 tsp ground black pepper
1/2 tsp garlic powder
1/2 tsp cayenne pepper
nonstick vegetable oil cooking spray
1. Preheat oven to 400 degrees Fahrenheit.
2. Cook quinoa and vegetable broth according directions on box (1 C quinoa per 2 C vegetable broth).
3. Spray baking sheet with nonstick vegetable oil cooking spray. Spread Brussels sprouts in a thin, even layer. Drizzle 1 Tbsp oil and a dash of garlic powder and pepper on Brussels sprouts, combine all ingredients well and roast in oven about 10 minutes. Add pecans, stir all ingredients on baking sheet together, and bake another 10 minutes.
4. Warm remaining oil in a medium-sized pan over medium heat. Add shrimp, scallops, cayenne pepper, remaining ground black pepper and garlic powder and salt. Sauté onions until softened and browned (about 7 minutes). Sauté shrimp and scallops until cooked through (about 7-10 minutes), stirring occasionally.
5. Combine quinoa, seafood and vegetables in a large serving bowl and mix all ingredients together. Enjoy!
The Goods: What’s Inside?
Nutritional Analysis Per Serving
Calories 319 calories, Total Fat 13 g, Saturated Fat 1 g, Carbohydrates 29 g, Fiber 4 g, Protein 23 g, Sodium 161 mg, Calcium 69 mg