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Seared Scallops with Lemon Orzo Recipe

Seared Scallops with Lemon Orzo Recipe

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Ingredients

Count

Nutrition

330

Calories

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Ingredients:

Serving

cooking spray
1/2 cup prechopped onion
1 cup uncooked orzo (rice-shaped pasta)
1 cup fat-free , less-sodium chicken broth
1/2 cup dry white wine
1/4 tsp dried thyme
2 tbsp chopped fresh chives
2 tbsp fresh lemon juice
2 tsp olive oil
1 1/2 lb 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; sauté 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. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	329.86 Kcal (1381 kJ)
Calories from fat	67.71 Kcal
		% Daily Value*
Total Fat	7.52g	12%
Cholesterol	72.68mg	24%
Sodium	1440.93mg	60%
Potassium	730.52mg	16%
Total Carbs	18.41g	6%
Sugars	2.94g	12%
Dietary Fiber	0.7g	3%
Protein	43.55g	87%
Vitamin C	4.5mg	7%
Iron	3mg	17%
Calcium	67.2mg	7%

Amount Per 100 g
Calories	99.79 Kcal (418 kJ)
Calories from fat	20.48 Kcal
		% Daily Value*
Total Fat	2.28g	12%
Cholesterol	21.99mg	24%
Sodium	435.93mg	60%
Potassium	221.01mg	16%
Total Carbs	5.57g	6%
Sugars	0.89g	12%
Dietary Fiber	0.21g	3%
Protein	13.18g	87%
Vitamin C	1.4mg	7%
Iron	0.9mg	17%
Calcium	20.3mg	7%

* 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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