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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!
Author: Heather Mangieri, RDN


  • 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


  • 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


  • Recipe makes: 4 servings
  • Nutrition Facts per serving= 260 calories, 26 grams’ carbohydrates, 23 grams’ protein, 6 grams’ fat, 30 mg cholesterol, 7 grams’ fiber, 1,030 mg sodium, 150 mg calcium, 700 mg potassium, 4 mg iron.
  • Meal Planning Servings: 2 CHO; 3 PRO; 1 FAT