Diabetes Forecast

By the Plate: Seared Scallops With Broccoli and Mango Rice

Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Seared Scallops With Roasted Grape Tomatoes

    Makes: 2 servings
    Serving Size: 2 scallops
    Calories 160
    Fat 6 g
    Saturated Fat 1 g
    Trans Fat 0 g
    Carbohydrate 13 g
    Fiber 2 g
    Sugars 0 g
    Cholesterol 25 mg
    Sodium 420 mg
    Protein 15 g
    Choices: Vegetable 2, Lean Protein 3

    Seared Scallops With Roasted Grape Tomatoes

    • Makes: 2 servings
    • Serving Size: 2 scallops
    • Preparation Time: 10 minutes
    • Cooking Time: 20 minutes


    7 oz. dry sea scallops (about 4–6)
    2 tsp. avocado oil, divided
    1/2 cup Spanish onions, cubed
    2 cloves garlic, finely chopped
    1/2 tsp. kosher salt
    3/4 tsp. cracked black pepper, divided
    1/2 cup unsalted chicken stock
    10 oz. grape tomatoes, halved
    1 tsp. lime juice
    2 tsp. cilantro, finely chopped


    1. Preheat oven to 400 F.
    2. Remove the small, side muscle from the scallops, rinse with cold water, and pat dry. Place the scallops in the refrigerator.
    3. Preheat an ovenproof, nonstick sauté pan over medium heat. Add 1 tsp of the oil and wait 10 seconds for the oil to heat up. Add the onions and cook until translucent, about 2 minutes. Make sure to stir constantly so the onions cook evenly. Add the garlic, salt, and 1/4 tsp pepper and stir for about 1 minute. Add the stock and the tomatoes, and place them the oven for 10 minutes.
    4. When about 4 minutes are left on the sauce, remove the scallops from the refrigerator, and preheat a nonstick pan over medium-high heat. Add 1 tsp of the avocado oil and wait a few seconds so the oil heats up. Sprinkle salt and 1/2 tsp of the pepper evenly on both sides of the scallops. Place the scallops flat-side down, pressing gently so the scallops rest flat on the pan, and cook for 45 seconds. Repeat the process for the other side and set the scallops aside.
    5. Remove the sauce from the oven, stir in the lime juice and the cilantro, and serve by placing the sauce on the plate and then two scallops on top of the sauce.

    Additional Foods in This Meal

    Cilantro Mango Brown Rice

    • Per Serving
    • Calories: 150
    • Carbohydrate: 30g
    • Choices: Carbohydrate 2


    1 cup steamed broccoli florets

    • Per Serving
    • Calories: 34
    • Carbohydrate: 7g

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