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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 460.5
  • Total Fat: 11.1 g
  • Cholesterol: 18.7 mg
  • Sodium: 220.7 mg
  • Total Carbs: 68.6 g
  • Dietary Fiber: 3.1 g
  • Protein: 16.7 g

View full nutritional breakdown of Scallop & Squash Sautee w/Brown Rice for 2 calories by ingredient
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Scallop & Squash Sautee w/Brown Rice for 2

Submitted by: YASMINDURAN

Introduction

Quick lunch or dinner entree I came up with. Tasty, health, and high in protein & fiber. Quick lunch or dinner entree I came up with. Tasty, health, and high in protein & fiber.
Number of Servings: 2

Ingredients

    4 oz. pkg. raw scallops
    1 medium summer (yellow) squash
    2 c. cooked (1 cup dry) instant brown rice
    3 T. smart balance light buttery spread
    lemon-flavored no-salt seasoning to taste.

Directions

1. Cook instant brown rice according to pkg instructions. 1 cup dried yields about 2 cups cooked (one cup per person).

2. Sautee scallops for 5 minutes in smart balance spread , add squash and cook until tender and scallops are cooked through.

3. Mix scallop/squash mixture into cooked rice, add lemon-flavored no-salt seasoning (like lemon pepper) and serve.

Number of Servings: 2

Recipe submitted by SparkPeople user YASMINDURAN.





TAGS:  Fish | Dinner | Fish Dinner |

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