Scallop & Squash Sautee w/Brown Rice for 2
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
4 oz. pkg. raw scallops1 medium summer (yellow) squash2 c. cooked (1 cup dry) instant brown rice3 T. smart balance light buttery spreadlemon-flavored no-salt seasoning to taste.
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.
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.
Nutritional Info 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
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