Diabetic, Gluten Free & Heart Healthy
Seared scallops and quinoa are a great combination for an easy seafood dinner that is sure to impress. This healthy, high-protein romantic dinner can be made in 30 minutes.
Ingredients
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2 cups water
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3/8 tsp salt
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1 cup quinoa, drained and rinsed
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3 tsp olive oil
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1/2 cup chopped onion
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1/2 yellow bell pepper, chopped
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1/2 tsp lemon zest
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1 Tbsp lemon fresh juice
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1 cup cherry tomatoes, halved
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1/4 cup chopped fresh mint
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Black pepper to taste
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1 1/2 lbs sea scallops (about 1 inch each)
Preparation
In a medium saucepan, add water and 1/4 tsp of the salt and bring water to a boil. Add rinsed quinoa and bring to a boil. Reduce heat to a simmer and cook for about 15 minutes, or until all water is absorbed and quinoa is tender. Set aside.
In a skillet, heat 1 tsp of the olive oil over medium heat until hot. Add onion and bell pepper and sauté for 3 minutes, or until onion is softened. Add onion and bell pepper mixture, lemon zest, lemon juice, cherry tomatoes, mint and black pepper to quinoa. Toss to combine. Keep warm.
In a large cast-iron skillet, heat remaining 2 tsp of oil over medium-high heat. Season scallops with the remaining 1/8 tsp of salt and pepper to taste. Add scallops to skillet and cook for 3 minutes on each side, or until lightly browned. Serve with quinoa mixture.
Nutrition Facts
Serves 6
Serving size: 10 scallops 3/4 cup quinoa
Per Serving: Calories: 239 Fat: 5g Saturated Fat: 1g Cholesterol: 38mg Sodium: 336mg Carbohydrates: 24g Fiber: 3g Protein: 24g
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Date Last Reviewed: February 10, 2017
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
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