SCALLOPS WITH WALNUT AND SNAP PEA ORZO

  • Yield: 4 servings
  • Prep: 10 mins
  • Cook: 5 mins

Ingredients

1-1/4pound scallops (about 24 medium scallops)
2teaspoons Herbes de Provence or Italian seasoning
8ounces orzo pasta
-- Non-stick cooking spray
1teaspoon chopped garlic
1/2pound snap peas, trimmed
1/2cup chopped California walnuts
1tablespoon Basil-flavored oil

Instructions

  1. Rinse scallops and dry well.  Sprinkle herbs evenly over scallops.
  2. Cook orzo according to package instructions and hold in covered pan.
  3.  Coat a non-stick skillet with cooking spray. Saute garlic, snap peas and walnuts over medium high heat for 2-3 minutes. Add to orzo & keep covered.
  4.  Re-coat skillet with cooking spray. Saute scallops over high heat for 2 minutes on each side until lightly browned.
  5.  Place scallops on plate with the orzo and drizzle a little basil-flavored oil over the scallops before serving.

 

Accompaniments: Sliced tomato salad

Nutritional Info *per serving

  • Calories 460
  • Glycemic Load 0
  • Fat 15g
  • Saturated Fat 2g
  • Polyunsaturated Fat 8g
  • Monounsaturated Fat 4g
  • Cholesterol 35mg
  • Sodium 590mg
  • Potassium 550mg
  • Carbohydrate 54g
  • Fiber 4g
  • Sugars 5g
  • Protein 29g
  • Trans Fat 0g
  • Vitamin A 15%
  • Vitamin C 60%
  • Calcium 6%
  • Iron 20%
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