Scallop Kabobs
| Prep Time | 10 mintes |
| Cook Time | 20 minutes |
| Servings |
servings --- 2 shewers each
|
- 3 medium green bell peppers rinsed and cut into 1½-inch squares
- 1 1/2 pounds fresh bay scallops
- 1 pint cherry tomatoes rinsed
- 1/4 cup dry white wine
- 5 teaspoons canola or olive oil
- 3 tablespoons lemon juice
- Dash garlic powder
- ground black pepper to taste
- 8 wooden or metal skewers
Ingredients
|
- Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
- Parboil green peppers for 2 minutes.
- On eight metal or water-soaked wooden skewers, alternately thread the scallops, green peppers, and cherry tomatoes.
- Combine next five ingredients in a small bowl. Brush kabobs with wine/oil/lemon mixture.
- Grill or broil the kabobs for 15 minutes, turning and basting frequently. Serve two skewers per serving.
400 Calorie Meal
One serving of scallops with 1 serving of Balsamic & Parmesan Roasted Cauliflower (or any veggie from the 100 Calorie Veggie list), and Baby Kale, Cucumber, Carrots, Tomatoes and Feta Cheese Salad or any 50 calorie salad, 1 cup of pineapple (or any fruit from the 100 Calorie Fruit, fruit dessert list)
Or
One serving of scallops with a serving of Summer Basil Pesto Pasta Salad , or any 150 calorie pasta/potato/rice/, and Baby Kale, Cucumber, Carrots, Tomatoes and Feta Cheese Salad or any 50 calorie salad, and Champagne Mangoes with Lime and Sea Salt or any fruit or fruit dessert from the 50-calorie list.
500 Calorie Meal
One serving of scallops with Baby Arugula, Cucumbers, Tomatoes, Onions and Feta Cheese Salad (or any choice from the 100 Calorie Salad list), 1 serving of Quinoa Salad & Baby Spinach (or any pasta, beans, or quinoa from the 150 Calorie Veggie list), and Raspberry Dream (or any fruit or fruit dessert from the 100 Calorie Fruit list).
200 Calorie Snack
One serving of scallops and 1 cup of fresh grapes or any fruit from the 50 calorie list.
Tags: Perfectly balance prepare at home meal
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