seared scallops with lemon orzo

Name: seared scallops with lemon orzo Recipe
Yield: 4
Ingredients: Yield; 4 servings (serving size: 4 1/2 ounces scallops and about 3/4 cup pasta mixture); Ingredients; Cooking spray; 1/2 cup prechopped onion; 1 cup uncooked orzo (rice-shaped pasta); 1 cup fat-free less-sodium chicken broth; 1/2 cup dry white wine; 1/4 teaspoon dried thyme; 2 tablespoons chopped fresh chives; 2 tablespoons fresh lemon juice; 2 teaspoons olive oil; 1 1/2 pounds sea scallops; 1/4 teaspoon salt; 1/4 teaspoon black pepper; Preparation; Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Stir in pasta broth wine and thyme; bring to a boil. Cover reduce heat and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm.; Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.

Number of Servings: 4

Ingredients

Yield4 servings (serving size: 4 1/2 ounces scallops and about 3/4 cup pasta mixture)IngredientsCooking spray 1/2 cup prechopped onion 1 cup uncooked orzo (rice-shaped pasta) 1 cup fat-free, less-sodium chicken broth 1/2 cup dry white wine 1/4 teaspoon dried thyme 2 tablespoons chopped fresh chives 2 tablespoons fresh lemon juice 2 teaspoons olive oil 1 1/2 pounds sea scallops 1/4 teaspoon salt 1/4 teaspoon black pepper PreparationHeat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm.Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.

Directions

Number of Servings: 4

Recipe submitted by SparkPeople user ROSES7806.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 378.5
Total Fat: 2.4 g
Cholesterol: 55.6 mg
Sodium: 538.9 mg
Total Carbs: 48.7 g
Dietary Fiber: 2.5 g
Protein: 35.7 g

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