Seared Sea Scallops with Spinach & Beans
This seared sea scallops with beans and spinach dish combines three highly nutritious foods into one meal, is easy to prepare, and it is absolutely delicious!
Ingredients
- 1 pound Sea Scallops (raw)
- 1 tbsp Olive Oil
- 1 cup Chopped Onion
- 1/8 tsp Crushed Red Pepper Flakes
- 2 tbsp Minced Garlic
- 1 cup Fat Free Chicken Broth
- 1 can Cannellini Beans
- 1 10oz Bag of Fresh Spinach
- 1 tbsp Fresh Chopped Basil
Instructions
- Heat 1 tablespoon oil in a large nonstick skillet over medium heat
- Add scallops to pan and cook 2 minutes on each side or until cooked all the way through
- Remove scallops from pan; keep warm
- Add chopped onion, red pepper and garlic to pan and sauté for approximately 2 minutes, stirring constantly
- Stir in broth and canned beans, and continue cooking for two minutes. If you are using dried beans, you will need to make those in advance.
- Add the spinach and cook for approximately 1 minute or until spinach wilts
- Remove from heat and stir in basil. Finish by sprinkling with parmesan cheese
Notes
- Recipe makes: 4 servings
- Nutrition Facts per serving= 260 calories, 26 g carbohydrates, 7 g fiber, 23 g protein, 6 g fat, 1 g saturated fat, 30 mg cholesterol, 1,030 mg sodium, 10% DV calcium,15% DV potassium, 20% DV mg iron.
- Meal Planning Servings: 2 CHO; 3 PRO; 1 FAT