Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

Per Serving Silky Seared Scallops
Makes: 2 servings
Serving Size: 4 oz.
Calories	185
Fat	12	g
Saturated Fat	2	g
Trans Fat	0	g
Carbohydrate	4	g
Fiber	0	g
Sugars	0	g
Cholesterol	30	mg
Sodium	440	mg
Potassium	230	mg
Protein	15	g
Phosphorus	305	mg
Choices: Lean Meat 2, Fat 2

Silky Seared Scallops

• Makes: 2 servings
• Serving Size: 4 oz.
• Preparation Time: 5 minutes
• Cooking Time: 4 minutes

Ingredients

1/2	lb.	dry-packed scallops (medium size)
1/4	tsp.	kosher salt
1/4	tsp.	freshly ground black pepper
1 1/2	Tbsp.	olive oil
1	tsp.	no-trans-fat hydrogenated buttery spread
		Lemon wedges

Directions

1. Make sure the scallops are very dry. Pat away any excess moisture with paper towels. Sprinkle both sides of each scallop with salt and pepper.
2. In a large skillet, preferably cast iron (do not use a nonstick skillet), heat the oil and buttery spread over high heat. When you see wisps of smoke, add the scallops in one layer.
3. Sear the scallops for 2 to 3 minutes, until a caramel-colored crust develops. Don’t move the scallops as they cook; this allows a tasty golden crust to form. Turn the scallops over and sear for another 2 to 3 minutes.
4. The cooked scallops should still be springy when you press them with your thumb; avoid overcooking. Remove the scallops from the pan, and serve immediately with lemon wedges.

Additional Foods in This Meal

Orzo

1/2 cup cooked tricolor orzo

• Per Serving
• Calories: 105
• Carbohydrate: 21g
• Choices: Starch 1.5

Broccolini

4 spears steamed broccolini or broccoli with 2 tsp. jarred diced roasted red pepper

• Per Serving
• Calories: 45
• Carbohydrate: 8g
• Choices: Vegetable 2

Berry Dessert

3/4 cup mixed raspberries, strawberries, and blueberries (fresh or frozen, thawed, and drained) topped with 1 tsp. low-fat whipped dessert topping

• Per Serving
• Calories: 75
• Carbohydrate: 17g
• Choices: Fruit 1