Seared Scallops and Parmesan Orzo
Roasted Brussels Sprouts
Wine Recommendation
Sonoma-Cutrer Chardonnay
Ingredients
- 1½ lb sea scallops, patted dry
- ¼ tsp kosher salt
- ½ tsp pepper, divided
- 3 Tbsp olive oil, divided
- 1½ cups orzo (preferably whole wheat)
- 3 cloves garlic, minced
- 3 cups low-sodium chicken broth
- ½ cup freshly grated Parmesan cheese
Instructions
- Sprinkle scallops with ¼ tsp each salt and pepper. Cook scallops in 2 Tbsp hot oil in a large skillet over medium-high heat 1 to 2 minutes per side or until golden and opaque.
- Meanwhile, cook orzo and garlic in 1 Tbsp hot oil in a saucepan, stirring occasionally, 2 to 3 minutes or until orzo is toasted.
- Stir in broth. Bring to a boil; cover, reduce heat, and simmer 13 to 15 minutes or until orzo is done. Stir in cheese and ¼ tsp pepper. Serve scallops over orzo.
Side Dish Ingredients
- 1½ lb Brussels sprouts, trimmed and halved
- 3 Tbsp olive oil
- 2 tsp Italian seasoning
- 1½ tsp garlic powder
- ½ tsp kosher salt
- ½ tsp pepper
Side Dish Instructions
- Preheat oven to 425°F. Toss together all ingredients on a large rimmed baking sheet; spread in a single layer. Bake 25 minutes or until browned and tender, stirring after 10 minutes.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
357
|
106
|
463
|
| Fat (g) | 10 | 7 | 17 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 24 | 4 | 28 |
| Carb (g) | 41 | 10 | 51 |
| Fiber (g) | 6 | 4 | 10 |
| Sodium (mg) | 701 | 186 | 887 |
| T. Sugs (g) | 2 | 2 | 4 |
| A. Sugs (g) | 0 | 0 | 0 |
Mediterranean Meal Plan
This recipe selected from the eMeals Mediterranean Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
