Citrus and Scallops Supper

Citrus and Scallops Supper
Makes:
4 servings
Serving Size:
3 scallops, 2/3 cup orange salad, 1/2 cup quinoa, 1/2 cup spinach, and 8 ounces milk per serving
Start to Finish:
50 mins
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Citrus and Scallops Supper

Ingredients
12
large fresh or frozen sea scallops (about 1 1/4 pounds total)
2
large navel oranges, peeled, halved, and sliced
1/4
of a small red onion, thinly sliced
1
tablespoon red wine vinegar or cider vinegar
5
teaspoons olive oil
1
recipe Quinoa with Raisins and Pine Nuts
1 1/4
3
cloves garlic, minced
1
5 ounce package baby spinach (8 cups)
1/2
teaspoon salt
2
teaspoons butter
1/4
teaspoon coarsely ground black pepper
1
quart fat-free milk (4 cups)

Directions

  1. Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. Set aside. For orange salad, in a medium bowl toss together oranges, onion, vinegar, and 1 teaspoon of the olive oil. Cover and chill until ready to serve.
  2. Prepare Quinoa with Raisins and Pine Nuts; set aside and keep warm.
  3. In a large nonstick skillet heat another 2 teaspoons of the olive oil over medium-high heat. Add sweet pepper and garlic; cook and stir about 3 minutes or just until pepper is tender. Add spinach. Sprinkle with 1/4 teaspoon of the salt. Cook, covered, for 2 to 3 minutes or just until spinach is wilted, stirring occasionally. Transfer to a medium bowl; cover and keep warm.
  4. Wipe out skillet with paper towels. Add butter and the remaining 2 teaspoons olive oil to the skillet; heat over medium-high heat. Add scallops to hot butter mixture. Sprinkle scallops with the remaining 1/4 teaspoon salt and the black pepper. Cook about 4 minutes or until lightly browned and opaque, turning once. Serve scallops with orange salad, Quinoa with Raisins and Pine Nuts, and spinach mixture. Serve with glasses of milk.

From the Test Kitchen

Quinoa with Raisins and Pine Nuts:

In a small saucepan bring 1 1/3 cups reduced-sodium chicken broth to boiling; stir in 2/3 cup quinoa. Reduce heat. Simmer, covered, for 15 to 20 minutes or until broth is absorbed. Stir in 2 tablespoons golden raisins and 2 tablespoons pine nuts, toasted.

Nutrition Facts

(Citrus and Scallops Supper)
    Per serving:
  • 490 kcal cal.,
  • 14 g fat
  • (3 g sat. fat,
  • 4 g polyunsaturated fat,
  • 6 g monounsatured fat),
  • 56 mg chol.,
  • 850 mg sodium,
  • 53 g carb.,
  • 6 g fiber,
  • 25 g sugar,
  • 39 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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