Seared Scallops with Lemon Orzo
Seared Scallops with Lemon Orzo
Makes 4 servings
Ingredients
- 1 cup uncooked orzo
- 1/2 cup chopped onion
- 1 cup fat-free, less-sodium chicken broth
- 1/2 cup dry white wine
- 1/4 tsp dried thyme
- 2 T chopped fresh chives
- 2 T fresh lemon juice
- 1 1/2 lbs sea scallops
- 1/4 tsp salt
- 1/4 tsp black pepper
Directions
- Heat a medium saucepan over med-high heat.
- Coat pan with cooking spray
- Add onion to pan, saute 3 minutes
- Stir in pasta, broth, wine and thyme, bring to a boil
- Cover, reduce heat, and simmer 15 min. or until liquid is absorbed and pasta is al dente.
- Stir in chives and lemon juice
- Keep Warm
- Heat oil in a large cast-iron skillet over med-high heat.
- Sprinkle scallops evenly with salt and pepper.
- Add scallops to pan, cook 3 min. on each side or until desired degree of doneness.
- Serve with pasta mixture.
Nutrition Facts
480 calories,
5.1g fat (1.7g saturated fat),
122mg cholesterol,
875mg sodium,
45.5g carbohydrate,
2.2g fiber,
95mg calcium,
60.9g protein.