Seared Scallops with Parmesan Orzo
Roasted Brussels Sprouts
Ingredients
- ½ lb sea scallops
- ⅛ tsp salt
- ¼ tsp pepper, divided
- 1 Tbsp olive oil, divided
- ½ cup whole wheat orzo
- 1 clove garlic, minced
- 1 cup low-sodium chicken broth
- 2 Tbsp freshly grated Parmesan cheese
Instructions
- Sprinkle scallops with ⅛ tsp each salt and pepper. Cook scallops in ½ Tbsp hot oil in a large skillet over medium-high heat 1 to 2 minutes per side or until golden brown, firm and opaque.
- Meanwhile, cook orzo and garlic in ½ Tbsp hot oil in a saucepan, stirring occasionally, 2 to 3 minutes or until orzo is golden brown.
- Add broth, and bring to a boil. Cover, reduce heat, and simmer 13 to 15 minutes or until orzo is tender and liquid is absorbed.
- Remove from heat, and stir in ⅛ tsp pepper and cheese. Serve with scallops.
Side Dish Ingredients
- ½ lb Brussels sprouts, halved
- 1½ Tbsp olive oil
- 1 tsp Italian seasoning
- ¾ tsp garlic powder
- ⅛ tsp salt
- ⅛ tsp pepper
Side Dish Instructions
- Preheat oven to 425°F. Toss together Brussels sprouts, oil, Italian seasoning, garlic powder, salt, and pepper on a rimmed baking sheet; spread in a single layer.
- Bake 20 minutes or until tender, stirring after 10 minutes.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
316
|
143
|
459
|
| Fat (g) | 9 | 10 | 19 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 21 | 4 | 25 |
| Carb (g) | 35 | 11 | 46 |
| Fiber (g) | 7 | 5 | 12 |
| Sodium (mg) | 716 | 175 | 891 |
Quick & Healthy Meal Plan
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