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!

 

Quinoa with Seafood, Pecans and Veggies

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.

IMG_2548

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

Dash salt

nonstick vegetable oil cooking spray

Directions:

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

Sautéed Scallops with Red Quinoa and Zucchini

Sautéed Scallops with Red Quinoa and Zucchini

This light dish is a perfect summer recipe, offering lots of lean protein and fiber. Additionally, this fresh seafood dish takes less than a half hour to make and is full of flavor, vitamins and minerals. Feeling like having a barbecue? Ditch the skillet and grill the zucchini and scallops outside for an even more summer-y flavor!

IMG_1492

Ingredients (serves 2):

8 large scallops, raw (about 3/4 pound)

1/2 C quinoa, dry

1 C low sodium vegetable broth

1 zucchini, chopped

2 cloves garlic

1 Tbsp plus 1 tsp olive oil

3/4 tsp paprika

dash salt

dash ground black pepper (to taste)

Directions:

1. Prepare quinoa as directed on box, replacing water with low-sodium vegetable broth, except cut the recipe in half (use 1/2 C dry quinoa with 1 C low-sodium vegetable broth).

2. Heat 1 tsp olive oil in large skillet over medium heat. Add scallops and top with seasonings (paprika, salt, pepper). Cook approximately 15 minutes, flipping each scallop after about 8 minutes.

3. Heat 1 tsp olive oil in large skillet over medium heat. Add zucchini and sauté until browned, about 7-10 minutes.

4. Add quinoa to skillet with zucchini. Combine and remove from heat.

5. Divide quinoa and zucchini mixture on two plates and place 4 scallops on top of each plate. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 471 calories, Total Fat 15 g, Saturated Fat 2 g, Cholesterol 90 mg, Carbohydrates 36 g, Fiber 5 g, Protein 48 g, Sodium 609 mg, Calcium 248 mg