Seared Scallops With Wilted Chard Recipe

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Seared Scallops With Wilted Chard
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Ingredients:

Directions:

  1. Slice the kale stems into thin pieces and the leaves into larger strips.
  2. Heat a large, deep pan to medium-high. Add the bacon a cook 3-4 minutes.
  3. Then add the shallots and cook until soft—3 more minutes.
  4. Next add the garlic, and kale STEMS.
  5. Cook another 4-5 minutes before adding the leaves. Toss until wilted over the heat. Add the soy sauce, vinegar, then salt and pepper to taste. Keep warm.
  6. Heat an iron skillet to high.
  7. Dry the scallops thoroughly, then salt and pepper.
  8. Add the oil to the pan and swirl around.
  9. When it starts to smoke, quickly add the scallops. Cook on high for about 1-2 minutes.
  10. Flip the scallops and add the butter. Spoon the butter over the scallops as they cook another 1-2 minutes. Serve over warm greens.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 220.71 Kcal (924 kJ)
Calories from fat 164.65 Kcal
% Daily Value*
Total Fat 18.29g 28%
Cholesterol 21.49mg 7%
Sodium 398mg 17%
Potassium 244.64mg 5%
Total Carbs 10.45g 3%
Sugars 4.51g 18%
Dietary Fiber 1.73g 7%
Protein 5.02g 10%
Vitamin C 5mg 8%
Iron 0.7mg 4%
Calcium 26.8mg 3%
Amount Per 100 g
Calories 228.35 Kcal (956 kJ)
Calories from fat 170.36 Kcal
% Daily Value*
Total Fat 18.93g 28%
Cholesterol 22.24mg 7%
Sodium 411.79mg 17%
Potassium 253.12mg 5%
Total Carbs 10.81g 3%
Sugars 4.67g 18%
Dietary Fiber 1.79g 7%
Protein 5.2g 10%
Vitamin C 5.2mg 8%
Iron 0.7mg 4%
Calcium 27.7mg 3%

* 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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Recipe Tags

Weightwatchers Points

  • 5.6
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free

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