Sautéed Scallops

Sautéed Scallops

This dish is packed with lean protein and skimps on a heavy sauce that is traditionally served with scallops. Instead, olive oil, spices and a small amount of butter (or in this case, Smart Balance made with olive oil) create a light coating and add a ton of flavor. I served my scallops over my whole wheat orzo salad (and made enough for leftovers)!

IMG_4526

Ingredients  (serves 2):

12 oz scallops, raw

1 Tbsp olive oil

1/4 tsp ground black pepper

1/4 tsp garlic powder

dash  salt

1/8 tsp cayenne pepper

1/2 tsp butter (I prefer Smart Balance made with olive oil)

Nonstick vegetable oil cooking spray

All seasoned and ready to cook!

All seasoned and ready to cook!

Directions:

  1. Place the scallops in a medium sized bowl. Add olive oil and spices and mix all ingredients together with a spoon until well combined.
  2. Spray a medium sized pan with nonstick vegetable oil cooking spray and warm over medium heat. Add scallops and cook until browned, turning occassionally (about 10 minutes total cooking time, although this may vary).
  3. Add butter and stir scallops. Cook scallops for another 2-3 minutes, until cooked through. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 216 calories, Total Fat 9 g, Saturated Fat 1 g, Cholesterol 56 mg, Carbohydrates 4 g, Fiber 0 g, Protein 29 g, Sodium 279 mg, Calcium 41 mg

seared scallops over my whole wheat orzo salad!

seared scallops over my whole wheat orzo salad!

 

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