Selfadvocatenet.com Recipe for Month of September 2024
In this 15-minute recipe, crisp and tender asparagus spears serve as a vibrant base for lemon- and tarragon-flavored sea scallops.
Ingredients
- 1 ¼ pounds fresh or frozen sea scallops
- 1 cup water
- 1 pound asparagus spears, trimmed
- 2 medium lemons
- ½ teaspoon ground pepper
- ¼ teaspoon salt
- 1 tablespoon extra virgin olive oil
- 3 tablespoons vegetable oil spread
- 1 tablespoon chopped fresh tarragon or 1 teaspoon dried tarragon
Directions
Thaw scallops, if frozen; set aside. Bring water to boil in a large nonstick skillet over medium-high heat, add the asparagus, return to a boil, reduce heat, cover and simmer 3 to 5 minutes or until tender-crisp. Drain well, place on a serving platter, cover lightly to keep warm.
Cut one of the lemons in wedges. Finely shred 1 teaspoon peel from the remaining lemon. Squeeze 2 tablespoons juice from the lemon.
Pat scallops dry with paper towels. Sprinkle scallops with pepper and salt.
Wipe the skillet dry. Heat oil over medium heat. Working in two batches, cook the scallops 3 minutes, turn and cook 2 minutes more or until golden brown and just opaque in center. Place the cooked scallops atop the asparagus and keep warm.
Add the vegetable oil spread, lemon peel, 1 tablespoon of the lemon juice, and the tarragon to the skillet. Cook 1 minute to thicken slightly. Add remaining lemon juice, if desired. Drizzle over scallops. Serve with lemon wedges.
Originally appeared: Diabetic Living Magazine
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings Per Recipe4 | |
| Serving Sizeabout 5 scallops and 7 asparagus spears | |
| Calories253 | |
| % Daily Value * | |
| Total Carbohydrate 14g | 5% |
| Dietary Fiber 5g | 18% |
| Total Sugars 4g | |
| Protein 27g | 54% |
| Total Fat 12g | 15% |
| Saturated Fat 2g | 12% |
| Cholesterol 47mg | 16% |
| Vitamin A 1400IU | 28% |
| Vitamin C 54mg | 59% |
| Folate 83mcg | 21% |
| Sodium 436mg | 19% |
| Calcium 99mg | 8% |
| Iron 3mg | 19% |
| Magnesium 103mg | 25% |
| Potassium 773mg | 16% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
This on website called eatingwell.com go to the link here
