Scallops and Veggies w/Orzo
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 239.3
- Total Fat: 8.0 g
- Cholesterol: 18.7 mg
- Sodium: 105.4 mg
- Total Carbs: 29.1 g
- Dietary Fiber: 2.7 g
- Protein: 14.4 g
View full nutritional breakdown of Scallops and Veggies w/Orzo calories by ingredient
Introduction
Simple to make one dish meal - with little clean-up. Includes 3 easy to change flavor variations. Simple to make one dish meal - with little clean-up. Includes 3 easy to change flavor variations.Number of Servings: 4
Ingredients
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4 sheets aluminum foil
1/2 Lb raw Alaskan scallops
1 Cup orzo pasta (I prefer whole wheat)
1 Cup cherry tomato halves
1 Cup Zucchini, chopped
1 small Onion, Chopped
1/2 Cup Mushrooms, Sliced
1 Cup fresh Spinach, Chopped
2 Tsp minced garlic
1 lemon, juiced
2 Tbl olive oil
1/4 Tsp salt, or to taste
1/8 Tsp freshly ground pepper, or to taste
3 Tbl chopped fresh dill, or 1 tablespoon dried dill weed
Directions
Original flavor
*
PREHEAT oven to 450F or grill to medium-high
Cook Orzo according to package directions.
While Orzo cooks, chop veggies.
COMBINE all Ingredients
CENTER one-fourth of mixture on each sheet of foil.
BRING up foil sides. Double fold top and ends to seal packet, leaving room for heat
circulation inside. Repeat to make four packets.
BAKE 14 to 18 minutes on a cookie sheet in oven OR
GRILL 9 to 11 minutes in covered grill.
*
Variation 1: South West flavor
Make the following Substitutions:
Lime instead of Lemon
Cilantro instead of Dill
Add 1 Tbl Chili Powder
Add 1 tsp Cumin
*
Variation 2: Asian Inspired:
Make the following Substitutions:
1 Tbl Sesame Oil + 1 Tbl Olive oil instead of 2 Tbl Olive oil.
2 TBL Lite Soy instead of Lemon Juice
1 tsp Chinese 5 spice powder instead of Dill.
Number of Servings: 4
Recipe submitted by SparkPeople user LESS_M.
*
PREHEAT oven to 450F or grill to medium-high
Cook Orzo according to package directions.
While Orzo cooks, chop veggies.
COMBINE all Ingredients
CENTER one-fourth of mixture on each sheet of foil.
BRING up foil sides. Double fold top and ends to seal packet, leaving room for heat
circulation inside. Repeat to make four packets.
BAKE 14 to 18 minutes on a cookie sheet in oven OR
GRILL 9 to 11 minutes in covered grill.
*
Variation 1: South West flavor
Make the following Substitutions:
Lime instead of Lemon
Cilantro instead of Dill
Add 1 Tbl Chili Powder
Add 1 tsp Cumin
*
Variation 2: Asian Inspired:
Make the following Substitutions:
1 Tbl Sesame Oil + 1 Tbl Olive oil instead of 2 Tbl Olive oil.
2 TBL Lite Soy instead of Lemon Juice
1 tsp Chinese 5 spice powder instead of Dill.
Number of Servings: 4
Recipe submitted by SparkPeople user LESS_M.
Member Ratings For This Recipe
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