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)!

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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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Not Your Average Pasta Dish: Whole Wheat Orzo With Veggies And Feta Cheese

Whole Wheat Orzo With Roasted Veggies And Feta Cheese

This whole wheat orzo salad is delicious hot or cold and is a great dish to make ahead for the busy week or for entertaining. At under 250 calories per serving and chock full of  fiber and so many vitamins and minerals, this colorful side dish is a perfect way to enjoy  the season’s best veggies while they’re still available!

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Ingredients (serves 6):

8 oz whole wheat orzo

1 medium zucchini

1 medium yellow squash

1/2 medium onion (I like to use vidalia onions)

1 clove garlic, minced

10-15 cherry tomatoes, halved

1 1/2 Tbsp canola oil

1/2 Tbsp olive oil

3 oz reduced-fat feta cheese

1 tsp ground black pepper

1/2 tsp salt

1/8 tsp cayenne pepper

Nonstick vegetable oil cooking spray

Roasted veggies!

Roasted veggies!

Directions:

  1. Preheat oven to 425 degrees Fahrenheit. Spray a baking sheet with non-stick vegetable oil cooking spray
  2. Dice zucchini, yellow squash and onion. Place on baking sheet and add minced garlic, canola oil, cayenne pepper, ground black pepper and salt. Bake in oven for about 25-30 minutes, stirring occasionally.
  3. Boil water and cook orzo according to directions on package.
  4. Add tomatoes to roasted vegetables, stir and bake for another 10-15 minutes, until vegetables are slightly browned and tomatoes are softened.
  5. Drain orzo once cooked. Add olive oil to clean pot and add orzo and vegetables. Add feta cheese and cook on low heat for about 5 minutes.

The Goods: What’s Inside?

Nutrient Analysis Per Serving

Calories 214 calories, Total Fat 8 g, Saturated Fat 2 g, Cholesterol 4 mg, Carbohydrates 32 g, Fiber 5 g, Protein 10 g, Sodium 397 mg, Calcium 72 mg

I served seared scallops over my orzo salad! That recipe will be posted on FuelMyFIt, too!

I served seared scallops over my orzo salad! That recipe will be posted on FuelMyFIt, too!

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Pasta with Sun-dried Tomatoes and Basil

Whole Wheat Pasta with Sun-Dried Tomatoes, Chèvre and Basil

Can you tell I had some leftover sun-dried tomatoes and basil from my last dish? I decided to make use of the large quantities in which these foods are often sold and make my favorite pasta dish. This dish contains calcium, lycopene, vitamin C and fiber, and only takes about 20 minutes to whip up! Lycopene is a powerful antioxidant and is known to be abundant in tomatoes, giving them their deep, red color. Also, the fiber in this dish keeps you full and prevents severe blood sugar spikes normally seen with refined carbohydrates.

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Ingredients (serves 2):

1 C whole wheat pasta, dry

1.5 oz chèvre

1/4 C sun-dried tomatoes (not packed in oil)

2 Tbsp basil, chopped

1/2 small onion, chopped

2 cloves garlic, chopped

3 Tbsp olive oil

1/2 tsp ground black pepper

1/2 tsp onion powder

1/4 tsp garlic powder

dash salt

IMG_2099Directions:

1. Bring medium-sized pot of water to a boil. Add pasta and cook according to directions on box.

2. Add 1 Tbsp olive oil to medium-sized pan and warm over medium heat. Add onions and cook for 10 minutes, stirring occasionally.

3. Add sun-dried tomatoes, spices and garlic to pan and cook another 5-7 minutes, stirring occasionally.

4. Strain the pasta and set aside, reserving about 1/3 C of pasta water. Add pasta water to pan and cook until all liquid has been absorbed (about another 5 minutes). This will make the pasta taste like it is in a thicker sauce!

5. Add remaining 2 Tbsp olive oil to pot used to cook pasta and replace on stove over low-medium heat. Add pasta and vegetables. Add chèvre and basil to pasta and combine all ingredients well. Serve and enjoy!

The Goods: What’s Inside?

Calories 453 calories, Total Fat 27 g, Saturated Fat 6 g, Cholesterol 15 mg, Carbohydrates 47 g, Fiber 5 g, Protein 13 g, Calcium 77 mg, Sodium 259 mg

 

A Squash-Filled Tomato Sauce

Tomato Sauce with Summer Squash, Eggplant and Mushrooms

This homemade, chunky, vegetable sauce is a cinch to whip up and combines all the best flavors of summer. This sauce is loaded with beta-carotene, vitamin C and fiber, and skimps on fat and salt, so you can feel good about taking a few heaping spoonfuls. Use it as a topping for pasta, chicken, fish or toss with a whole grain (such as brown rice or quinoa) and enjoy a lower-sodium, fresher tasting sauce than store-bought varieties.

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Ingredients (serves 6):

1 large zucchini, sliced into quarters

1 large yellow squash, sliced into quarters

1 small eggplant (about 5″ in diameter), diced

1 medium onion, diced (try to find visalia onions if you can – they’re sweeter and are only available in the spring and summer!)

1 C chopped mushrooms (I like white button mushrooms)

Roasted veggies - ready to mix into the sauce!

Roasted veggies – ready to mix into the sauce!

4 cloves garlic, minced

1 red or orange bell pepper, chopped

10 roma tomatoes, cut into eighths

3 basil leaves, chopped

1 tsp ground black pepper

3/4 tsp salt

3/4 tsp onion powder

3/4 tsp garlic powder

3 Tbsp olive oil

Nonstick vegetable oil cooking spray

Sauce one way: I poured my sauce over chicken and served it with broccoli - yum!

Sauce one way: I poured my sauce over chicken and served it with broccoli – yum!

Directions:

1. Preheat oven to 425 degrees Fahrenheit.

2. Spray baking sheet with nonstick vegetable oil cooking spray. Transfer vegetables to baking sheet. (*Note: You may want to use 2 baking sheets)

3. Drizzle 2 Tbsp olive oil over vegetables. Add spices. Combine well with hands and spread vegetables in a thin, even layer. Place baking sheet in oven and bake until vegetables are slightly browned and soft (about 20 minutes), mixing occasionally.

4. After vegetables have been baking for about 10 minutes, warm remaining 1 Tbsp olive oil in medium-sized saucepan over medium-high heat. Add tomatoes and cook for about 7-8 minutes, until chunky sauce forms. Reduce to low heat, cover and simmer until vegetables are in oven are cooked.

5. Add vegetables and basil to saucepan and stir. Cook another 10 minutes over low-medium heat. Serve over your favorite dish!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 107 calories, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 10 g, Fiber 3 g, Protein 3 g, Sodium 302 mg, Calcium 32 mg

Sauce another way: I mixed it in with whole wheat pasta!

Sauce another way: I mixed it in with whole wheat pasta!

Squeeze Some Flavor On To That Chicken!

Lemon Chicken with Spices

This simple dish is a staple of mine that I rely on when I’m too busy to make an intricate meal. With only a few simple ingredients, this dish manages to have a ton of flavor and skimps on fat. Even though very little oil is used, the chicken stays juicy because of the lemon juice and marinates in flavor while it cooks. Next time you’re in a time crunch, try this simple dish and fuel up with protein! Don’t forget to round out the meal with healthful sides, such as a salad or roasted vegetables, to amp up the fiber, vitamin and mineral content of this dish!

Don't you worry. That's not a pool of oil in the skillet - it's lemon juice!

Don’t you worry. That’s not a pool of oil in the skillet – it’s lemon juice!

Ingredients (serves 2):

8 oz chicken breast

1 Tbsp olive oil

1/8 tsp garlic powder

1/8 tsp ground black pepper

dash salt

dash cayenne pepper (to taste)

juice from 1 lemon

IMG_0636Directions:

1. Heat oil in medium sized skillet over medium heat.

2. Place chicken in skillet. Slice lemon in half and squeeze the juice from each half over the chicken. A small pool of lemon juice will pool in the skillet.

3. Add spices to chicken. Place cover over skillet and cook for 10 minutes. Remove cover, flip chicken and replace cover. Cook another 5-10 minutes, or until chicken is cooked through (it should reach an internal temperature of 165 degrees F). Serve.

*note: this dish can also be made in the oven by placing all ingredients in a casserole dish and baking at 350 degrees for approximately 15-20 minutes.

Nutritional Analysis Per Serving:

Calories 191 calories, Fat 9 g, Saturated Fat 2 g, Cholesterol 66 mg, Carbohydrates 2 g, Fiber 0 g, Sugar 1 g, Protein 26 g, Sodium 152 mg, Calcium 15 mg