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Pan-Seared Scallops With Lemon Orzo Recipe

Pan-Seared Scallops With Lemon Orzo Recipe

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Ingredients:

Serving

cooking spray
1/2 cup onion, chopped , can use prechopped
1 cup orzo pasta, uncooked
1 cup fat-free low-sodium chicken broth
1/2 cup dry white wine
1/4 tsp dried thyme
2 tbsp fresh chives, chopped
2 tbsp fresh lemon juice
2 tsp olive oil
1 1/2 lbs sea scallops
1/4 tsp salt
1/4 tsp black pepper

Directions:

Heat a medium saucepan over medium-high heat.
Coat pan with cooking spray.
Add onion to pan; saute 3 minutes.
Stir in pasta, broth, wine, and thyme; bring to a boil.
Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente.
Stir in chopped chives and lemon juice.
Keep warm.
Heat oil in a large cast iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper and add them to the pan; cook 3 minutes on each side until desired degree of doneness.
Serve with pasta mixture.
Serving size is 4 1/2 oz. scallops and about 3/4 cup pasta mixture.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	327.04 Kcal (1369 kJ)
Calories from fat	75.8 Kcal
		% Daily Value*
Total Fat	8.42g	13%
Cholesterol	72.68mg	24%
Sodium	1548.23mg	65%
Potassium	619.94mg	13%
Total Carbs	20.54g	7%
Sugars	2.66g	11%
Dietary Fiber	1g	4%
Protein	39.07g	78%
Vitamin C	4.2mg	7%
Iron	2.1mg	12%
Calcium	42mg	4%

Amount Per 100 g
Calories	90.73 Kcal (380 kJ)
Calories from fat	21.03 Kcal
		% Daily Value*
Total Fat	2.34g	13%
Cholesterol	20.16mg	24%
Sodium	429.53mg	65%
Potassium	171.99mg	13%
Total Carbs	5.7g	7%
Sugars	0.74g	11%
Dietary Fiber	0.28g	4%
Protein	10.84g	78%
Vitamin C	1.2mg	7%
Iron	0.6mg	12%
Calcium	11.6mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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