To the tune of a Hawiian pizza, what if one substituted a jar of grapefruit sections (drained,) a jar of mandarin oranges (drained) or canned pineapple chunks (drained) for the oranges and fish (whiting) for the scallops? Fish is bought frozen, lower cost and easier to pull together. If cut the oil to 1 T by constant stirring and using a non-stick pan, fiber is 5-6 g and fat 6.5.
I get my quinoa out of a mail-order company called Oh Nuts! at www.ohnuts.com. Their selection is very fresh (since demand overall is pretty low at regular stores,) price is lower and they have wonderful other stuff, like dried cantaloupe.
I get my quinoa out of a mail-order company called Oh Nuts! at www.ohnuts.com. Their selection is very fresh (since demand overall is pretty low at regular stores,) price is lower and they have wonderful other stuff, like dried cantaloupe.
Quinoa Pilaf with Seared Scallops
From EatingWell: January/February 2014
Make whole grains the center of your dinner plate with this citrus-studded quinoa pilaf recipe topped with sweet seared sea scallops. Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops treated with STP (“wet” scallops) are higher in sodium, have a mushy texture and do not brown properly.
Makes: 4 servings, about 3 scallops & 3/4 cup salad each
Serving Size: about 3 scallops & 3/4 cup salad
Active Time:
Total Time:
NUTRITION PROFILE
Low calorie | High fiber | Low saturated fat |Low cholesterol | High potassium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free |
View Our Nutrition Guidelines »INGREDIENTS
- 2 tablespoons extra-virgin olive oil, divided
- 3 scallions, sliced, greens and whites separated
- 1 cup quinoa
- 1 cup water
- 2 medium blood oranges or navel oranges
- 1/4 cup toasted sliced almonds (see Tip), divided
- 1/4 cup chopped fresh cilantro
- 1 teaspoon ground cumin, divided
- 1/2 teaspoon ground coriander, divided
- 1/4 teaspoon salt
- 1 pound dry sea scallops
PREPARATION
- Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add scallion whites; cook, stirring, until beginning to brown, about 1 minute. Add quinoa; cook, stirring until toasted and fragrant, about 1 minute more. Add water; bring to a boil. Reduce heat, cover and simmer until tender, 10 to 15 minutes. Let stand, covered, for 5 minutes.
- Meanwhile, slice ends off oranges. With a sharp knife, remove the peel and white pith; discard. Working over a large bowl, cut the orange segments from their surrounding membranes. Squeeze juice from the membranes into the bowl before discarding them, if desired. Add the scallion greens, almonds, cilantro, 1/2 teaspoon cumin, 1/4 teaspoon coriander and salt to the bowl; gently stir to combine.
- Pat scallops dry and sprinkle both sides with the remaining 1/2 teaspoon cumin and 1/4 teaspoon coriander. Heat the remaining 1 tablespoon oil in a large cast-iron or nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. (To prevent overcooking, transfer the scallops to a plate as soon as they are done.)
- Add the quinoa to the bowl with the orange mixture and gently stir to combine. Serve the scallops over the warm quinoa salad.
TIPS & NOTES
- Tip: For the best flavor, toast chopped nuts or seeds: Heat a dry skillet over medium-low heat. Add nuts or seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes.
NUTRITION
Per serving: 368 calories; 13 g fat (2 g sat, 8 g mono); 27 mg cholesterol; 41 g carbohydrates; 0 g added sugars; 9 g total sugars; 22 g protein; 6 g fiber; 597 mg sodium; 668 mg potassium.
Nutrition Bonus: Vitamin C (62% daily value), Magnesium (33% dv), Folate (32% dv), (B12 27% dv), Potassium (19% dv), Iron & Zinc (17% dv)
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch , 1/2 fruit, 2 lean meat, 2 fat
http://www.eatingwell.com/recipes/quinoa_pilaf_seared_scallops.html
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