Seared Scallops with Tomatoes & Corn
| Prep Time | 20 minutes |
| Cook Time | 20 minutes |
| Servings |
servings
|
Ingredients
Seared Scallops with Corn
- 2 cups tomatoes chopped (approx. 1 lb.)
- 1 cup fresh basil chopped
- 1 tbsp. canoli oil
- 1 1/2 lb. sea scallops Look for dry-packed scallops, which will brown the best.
- 2 cups corn kernels fresh, about 3 ears
- 1/2 tsp. salt
- 1/8 tsp. black pepper
Butternut Squash
- 1 medium butternut squash (about 2.5 lbs.) peeled, halved lengthwise, seeded
- 1 tbsp. extra virgin olive oil
- 1/2 tsp. kosher salt
- 1/4 tsp. black peper coarsely ground
- 1 medium garlice clove chopped
- 3 tbsp. Parmesan cheese freshly grated
- 1 tsp. fresh sage minced
- 1/2 tsp. lemon zest finely grated
100 Calorie Salad
- 2 cups baby mixed greens/lettuce
- 1/4 cup celery
- 1/4 cup fresh sugar snap peas
- 1 tbsp. Newman's Own Light Lime Vinegarette
- 2 tsp. Parmesan cheese
Ingredients
Seared Scallops with Corn
Butternut Squash
100 Calorie Salad
|
Instructions
Seared Scallops with Corn
- Combine 1/4 tsp. kosher salt, tomato, basil, an 1/8 tsp. freshly ground pepper; toss gently.
- Heat a large skillet over high heat. Add oil to pan, swirling to coat. Pat scallops dry with paper towels; sprinkle with 1/4 tsp. kosher salt and 1/8 freshly ground pepper. Add scallops to pan; cook 2 minutes or until browned. Turn scallops; cook 2 minutes or until done. Remove scallops from pan, keep warm
- Coat pan with cooking spray. Add corn to pan; sauté 2 minutes or until lightly browned. Add to tomato mixture; toss gently. Serve salad with scallops.
- Divide scallops evenly between 4 plates.
Butternut Squash
- Preheat oven to 450°F. Line a large rimmed baking sheet with foil; coat with nonstick spray, or just coat baking sheet with nonstick spray.
- Cut neck of squash crosswise into 1/2" thick slices. Cut bottom of squash lengthwise into 1/2" thick wedges.
- Toss squash with oil on baking sheet; season with salt and pepper. Toss to coat; arrange on sheet in an even layer.
- Roast 15 minutes; remove from oven, flip squash and top with garlic. Roast until tender and light golden in spots, 8-10 minutes more.
- Sprinkle Parmesan over squash; return to oven and roast until cheese is melted, 2 minutes. Arrange squash on a serving platter; top with sage and zest (add more pepper if desired).
100 Calorie Side Salad
- Mix greens, celery and sugar snap peas. Drizzle vinaigrette on top. Sprinkle with parmesan cheese.
Recipe Notes
400 Calories
1 cup of Corn and Tomato Mixture and 3 Scallops
1 cup of Fresh Pineapple (or any fruit from the 100 Calorie Fruit list)
7 whole raw almonds (see exchange list for nuts if you prefer a different kind of nut).
Enjoy with a tall glass of diet green tea.
500 Calories
1 cup of Corn and Tomato mixture with 3 Scallops
1 Serving of Lickity Split Butternut Squash (or any veggie from the 100 calorie list.)
1 Serving 100 Calorie Side Salad
1 Cup Nectarine (or any fruit from the 50 Calorie Fruit List)
7 whole raw almonds (see exchange list for nuts if you prefer a different kind of nut).
Enjoy with a tall glass of unsweetened ice tea (add artificial sweetener if desired.)
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Tags: heart healthy meal
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