Seared Scallops with Lemon Orzo
Photography: Photo: Lee Harrelson; Styling: Leigh Ann Ross; 
Sear the scallops while the orzo cooks. Serve this easy but impressive meal with a green salad, garlic bread, and a crisp white wine.
| Servings:4 servings (serving size: 4 1/2 ounces scallops and about 3/4 cup pasta mixture) | Prep Time:n/a | Cook Time:n/a |
Nutritional Info
Ingredients
- Cooking spray
- 1/2 cup prechopped onion
- 1 cup uncooked orzo (rice-shaped pasta)
- 1 cup fat-free, less-sodium chicken broth
- 1/2 cup dry white wine
- 1/4 teaspoon dried thyme
- 2 tablespoons chopped fresh chives
- 2 tablespoons fresh lemon juice
- 2 teaspoons olive oil
- 1 1/2 pounds sea scallops
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Amount Per
Serving
- calories:480
- sodium:875 mg
- calcium:95 mg
- poly fat:0.7 g
- saturated fat:1.7 g
- iron:1.1 mg
- fat:5.1 g
- fiber:2.2 g
- protein:60.9 g
- cholesterol:122 mg
- calories from fat:10 %
- mono fat:1.9 g
- carbohydrate:45.5 g
directions
Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm.
Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.
