Tuesday, June 5, 2012

Healthy Meal of the Week

Good evening all!  It’s time for this week’s healthy meal.  Tonight I made “Seared Scallops with Herb Butter Sauce” along with “Roasted Green Beans” for a side, both from the June 2012 issue of Cooking Light.  The whole meal was a big hit with everyone.  Check it out below.

Seared Scallops with Herb Butter Sauce, Orzo and Roasted Green Beans


¾ cup uncooked orzo
2 tablespoons chopped fresh parsley, divided
2 tablespoons chopped fresh chives, divided
2 teaspoons extra-virgin olive oil
1/8 teaspoon kosher salt
1 ½ pounds large sea scallops
3/8 teaspoon kosher salt, divided
3/8 teaspoon black pepper, divided
Cooking spray
1/3 cup dry white wine
1 tablespoon white wine vinegar
3 tablespoons chilled butter, cubed
1 teaspoon chopped fresh thyme


1.  Prepare orzo according to package directions, omitting salt and fat.  Drain.  Return to pan; stir in 1 tablespoon parsley, 1 tablespoon chives, olive oil, and 1/8 teaspoon salt.  Keep warm.

2.  Heat a large cast-iron skillet over medium-high heat.  Sprinkle scallops evenly with ¼ teaspoon salt and ¼ teaspoon pepper; coat scallops with cooking spray.  Add scallops to pan; cook 3 minutes on each side or until browned.  Remove from pan; keep warm.

3.  Combine wine, shallots and vinegar in a saucepan; bring to a boil.  Cook 5 minutes o until liquid reduces to 1 tablespoon.  Reduce heat to low.  Add butter cubes, 1 at a time, whisking after each addition until butter is fully incorporated.  Stir in 1 tablespoon parsley, 1 tablespoon chives, 1 teaspoon thyme, 1/8 teaspoon salt and 1/8 teaspoon pepper.  Serve scallops with sauce and orzo.

Serves 4 (serving size:  about ½ cup orzo, 3 scallops and 1 ½ tablespoons sauce)

Nutritional information:  382 calories; 12.9g total fat (5.9g saturated fat; 4g mono.; 1g poly); 32.8g protein; 29g carbohydrates; 1.3g fiber; 79mg cholesterol; 0.7mg iron; 577mg sodium; 50mg calcium

Seared Scallops with Herb Butter Sauce and Orzo

For the Roasted Green Beans:

Preheat the oven to 450°.  Combine ½ pound haricots verts, trimmed; ½ pound wax beans, trimmed; ½ cup thinly sliced shallots; 1 tablespoon olive oil; and ¼ teaspoon kosher salt on a foil-lined baking sheet.  Roast at 450° for 10 minutes or until crisp-tender.

Serves 4 (serving size:  about ¾ cup)

Nutritional information:  84 calories; 3.6g total fat (0.5g saturated fat); 130mg sodium

Roasted Green Beans


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