Seared Scallops with Lemon Orzo

Number of Servings: 4 (335g)
Active Time: 5 min.
Total Time: 30 min.

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

  1. Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté (3 minutes).
  2. 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).
  3. Stir in chopped chives and lemon juice. Keep warm.
  4. 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 335g

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.

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