Scallop & Squash Sautee w/Brown Rice for 2
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
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.
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.