Scallops are a wonderful treat, and searing them is one of the most delightful ways to enjoy them. Paired with a lemon-thyme orzo, this dish is a fresh, satisfying, and simple meal.
Ingredients
- Cooking spray
- ½ cup chopped onion
- 1 cup uncooked orzo
- 1 cup fat-free, low-sodium chicken broth
- ½ cup dry white wine
- ¼ tsp. thyme
- 2 Tbsp. chopped fresh chives
- 2 Tbsp. fresh lemon juice
- 2 tsp. olive oil
- 1½ lb. sea scallops
- ¼ tsp. salt
- ¼ 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 until liquid is absorbed and pasta is al dente (15 minutes).
- 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 until desired degree of doneness (3 minutes on each side). Serve with pasta mixture.
Nutrition Facts
4 servings per container
Serving Size 335 g
| Amount per serving | ||
|---|---|---|
| Calories | 335 | |
| % Daily Value* | ||
| Total Fat 4.5g | 6% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 2g | ||
| Cholesterol 41mg | 13% | |
| Sodium 850mg | 37% | |
| Total Carbohydrate 40g | 15% | |
| Dietary Fiber 2g | 7% | |
| Total Sugars 3g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 36g | ||
| Protein 26g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 21.2mg | 2% | |
| Iron 2.3mg | 10% | |
| Potassium 520mg | 10% | |
| Vitamin A 5.2mcg | 0% | |
| Vitamin C 5.3mg | 6% | |
| Vitamin E 0.4mg | 0% | |
| Vitamin K 6.1mcg | 6% | |
| Thiamin 0.4mg | 35% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 6.5mg | 40% | |
| Vitamin B6 0.2mg | 10% | |
| Folate 161.8mcg | 40% | |
| Vitamin B12 2.4mcg | 100% | |
| Biotin 0.7mcg | 4% | |
| Chloride 5mg | 0% | |
| Pantothenate 0.4mg | 0% | |
| Phosphorus 686.5mg | 50% | |
| Iodine 0.4mcg | 0% | |
| Magnesium 84.1mg | 20% | |
| Zinc 2.5mg | 25% | |
| Selenium 21.9mcg | 40% | |
| Copper 0.3mg | 35% | |
| Manganese 0.1mg | 4% | |
| Chromium 0mcg | 0% | |
| Molybdenum 1.1mcg | 2% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Scallops, Organic Low Sodium Chicken Broth (organic Chicken Broth (filtered Water, Organic Chicken Stock, Sea Salt), Organic Chicken Flavor, Organic Onion Powder, Organic Potato Flavor, Yeast Extract, Organic Garlic Powder, Organic Flavor, Organic Turmeric And Flavor), Orzo (semolina (wheat), Niacin, Ferrous Sulfate (iron), Thiamine Mononitrate, Riboflavin, Folic Acid), White Wine, Onion, Lemon Juice, Olive Oil, Chives, Cooking Spray (canola Oil (adds A Trivial Amount Of Fat), Palm Oil (adds A Trivial Amount Of Fat), Coconut Oil (adds A Trivial Amount Of Fat), Lecithin From Soybeans (non Stick Agent), Dimethyl Silicone (for Anti-foaming), Rosemary Extract (preservative)), Salt, Black Pepper, Thyme.
Latest from Our Blog
Waste Less Food, Help the Earth
For Earth Month, let's think about how our food habits affect the planet. Try these simple ways to cut back on food waste and make an impact.