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Seared Scallops with Tomatoes & Corn

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Seared Scallops with Corn
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Prep Time 20 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Seared Scallops with Corn
Butternut Squash
Prep Time 20 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Seared Scallops with Corn
Butternut Squash
Votes: 0
Rating: 0
You:
Rate this recipe!
Add to Shopping List
This recipe is in your Shopping List
Instructions
Seared Scallops with Corn
  1. Combine 1/4 tsp. kosher salt, tomato, basil, an 1/8 tsp. freshly ground pepper; toss gently.
  2. 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
  3. 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.
  4. Divide scallops evenly between 4 plates.
Butternut Squash
  1. 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.
  2. Cut neck of squash crosswise into 1/2" thick slices. Cut bottom of squash lengthwise into 1/2" thick wedges.
  3. Toss squash with oil on baking sheet; season with salt and pepper. Toss to coat; arrange on sheet in an even layer.
  4. Roast 15 minutes; remove from oven, flip squash and top with garlic. Roast until tender and light golden in spots, 8-10 minutes more.
  5. 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
  1. 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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