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Scallops and Couscous with Roasted Vegetables and Curry Sauce Recipe

Scallops and Couscous with Roasted Vegetables and Curry Sauce Recipe

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Scallops and Couscous with Roasted Vegetables and Curry Sauce

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Ingredients

Count

Nutrition

351

Calories

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Ingredients:

Serving

nonstick vegetable oil spray
1/2 cup chopped peeled carrot
1/2 cup chopped peeled rutabaga
1/2 cup chopped peeled parsnip
1/2 cup (about) water
3/4 tsp curry powder
1 roasted red pepper from jar, drained
1/2 cup canned low-salt chicken broth
1 tbsp plain nonfat yogurt
12 sea scallops (about 12 oz)
1 1/3 cups couscous , cooked according to package directions

Directions:

Preheat oven to 375°F. Spray 13x9x2-inch glass baking dish with vegetable oil spray. Add carrot, rutabaga and parsnip; sprinkle with salt and pepper. Roast vegetables until tender and brown around edges, adding up to 1/2 cup water to dish if vegetables are dry, about 45 minutes.
Meanwhile, stir curry powder in small skillet over medium heat until fragrant, about 15 seconds. Transfer curry to processor. Add roasted pepper, broth and yogurt; puree until smooth. Return sauce to skillet. Season with salt and pepper. (Vegetables and curry sauce can be made 1 day ahead. Cover separately and refrigerate.)
Spray large nonstick skillet with vegetable oil spray. Heat over high heat. Sprinkle scallops with salt and pepper. Add to skillet; sauté until just opaque in center, about 1 minute per side. Add roasted vegetables; stir until heated through, about 3 minutes. Divide couscous among 4 plates. Top with scallop mixture.
Meanwhile, warm curry sauce over medium-low heat (do not boil). Drizzle sauce over scallop mixture and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	350.82 Kcal (1469 kJ)
Calories from fat	16.67 Kcal
		% Daily Value*
Total Fat	1.85g	3%
Cholesterol	35.41mg	12%
Sodium	664.52mg	28%
Potassium	567.01mg	12%
Total Carbs	56.28g	19%
Sugars	3.35g	13%
Dietary Fiber	4.96g	20%
Protein	26.5g	53%
Vitamin C	37.6mg	63%
Vitamin A	0.2mg	5%
Iron	9.2mg	51%
Calcium	51.1mg	5%

Amount Per 100 g
Calories	122.7 Kcal (514 kJ)
Calories from fat	5.83 Kcal
		% Daily Value*
Total Fat	0.65g	3%
Cholesterol	12.38mg	12%
Sodium	232.41mg	28%
Potassium	198.31mg	12%
Total Carbs	19.68g	19%
Sugars	1.17g	13%
Dietary Fiber	1.74g	20%
Protein	9.27g	53%
Vitamin C	13.2mg	63%
Vitamin A	0.1mg	5%
Iron	3.2mg	51%
Calcium	17.9mg	5%

* 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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