Seared Scallops and Parmesan Orzo
Roasted Brussels Sprouts
Wine Recommendation
Sonoma-Cutrer Chardonnay
Ingredients
- ½ lb sea scallops, patted dry
- ⅛ tsp kosher salt
- ¼ tsp pepper, divided
- 1 Tbsp olive oil, divided
- ½ cup orzo
- 1 clove garlic, minced
- 1 cup less sodium chicken broth
- ¼ cup freshly grated Parmesan cheese
Instructions
- Sprinkle scallops with ⅛ tsp each salt and pepper. Cook scallops in 2 tsp hot oil in a skillet over medium-high heat 1 to 2 minutes per side or until golden and opaque.
- Meanwhile, cook orzo and garlic in 1 tsp 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 ⅛ tsp pepper. Serve scallops over orzo.
Side Dish Ingredients
- ½ lb Brussels sprouts, trimmed and halved
- 1 Tbsp olive oil
- ¾ tsp Italian seasoning
- ½ tsp garlic powder
- ⅛ tsp kosher salt
- ⅛ tsp pepper
Side Dish Instructions
- Preheat oven to 425°F. Toss together all ingredients on a 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 | 2 | 2 | |
| Calories |
382
|
106
|
488
|
| Fat (g) | 11 | 7 | 18 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 29 | 4 | 33 |
| Carb (g) | 39 | 10 | 49 |
| Fiber (g) | 6 | 4 | 10 |
| Sodium (mg) | 788 | 146 | 934 |
| T. Sugs (g) | 3 | 2 | 5 |
| 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
