Scallops provide key nutrients to keep your cardiovascular system performing at its best, including vitamin B12, omega-3 fatty acids, potassium, and magnesium. Plus they're a lean source of protein, have a mild flavor, and pair well with most any side dish.
Ingredients
3 cups water 1 tbsp vegetable base 1 tsp olive oil 1/4 lb yellow onions, diced 1 cup plus 3 tbsp Arborio rice 1 cup plus 3 tbsp canned diced tomatoes, drained 1 tsp minced garlic 3 1/2 tsp grated lemon zest 3 1/2 tsp parsley leaves, minced 3 tbsp olive oil 1 lb plus 8 oz sea scallops Dash salt Dash ground black pepper
Preparation (Serves 4-6)
Bring water to a boil. Stir in vegetable base until dissolved.
In a heavy-bottomed pot, heat 1 teaspoon oil over medium-low heat. Add onion and cook until translucent. Do not brown.
Stir in rice to coat with oil. Cook for 3 minutes or until opaque.
Add broth 1/2 cup at a time, and cook, stirring constantly, until rice is almost cooked through. Stir in tomato, garlic, lemon zest, and parsley.
In a sauté pan, heat 3 tablespoons olive oil until very hot. Season scallops with salt and pepper. Carefully place in hot oil. Cook for 1 1/2 to 2 minutes or until a golden brown crust forms. Turn and cook for 2 to 3 minutes more.
Nutrition Facts (per serving)
Calories 292; fat 9.7g; saturated fat 1.3g; cholesterol 26mg; sodium 480mg; carbohydrate 34.5g; fiber 2.1g; protein 15.8g; calcium 114mg
