Seared Scallops in Lemon Broth
Ingredients:
2 cups (500mL) chicken broth
8
Bigelow I Love Lemon® Herb Tea Bags
2 teaspoons (10mL) butter
1 teaspoon (5mL) olive oil
1 pound (500g) sea scallops
2/3 cup (160mL) frozen peas
2 cups (500mL) cooked rice
Zest from a whole lemon
Yield: Serves 4. Cook Time: 25 minutes. Prep Time 15
minutes.
Instructions:
Boil chicken broth in small saucepan, remove from heat and add
Bigelow I Love Lemon tea
bags. Infuse for 10 minutes.
Meanwhile, rinse scallops and pat dry. Sprinkle lightly with
salt and pepper. Add olive oil and butter to large non-stick
skillet. When butter is foaming, add scallops and cook flat side
down until well browned; turn and cook other side. Cook scallops
for approximately 6-8 minutes total time.
Bring tea broth to a boil, add peas and cook 4 minutes.
Place ½ cup rice each in shallow soup bowls; place scallops
evenly over rice, pour lemon pea broth over scallops and garnish
with lemon zest.
Nutritional Information:
| Nutritional
Information Per Serving |
Percent of Daily
Value |
| Calories |
279 |
14% |
| Protein |
31 |
grams |
61% |
| Carbohydrate |
25 |
grams |
8% |
| Total Fat |
5 |
grams |
8% |
| Alcohol |
0 |
grams |
| Cholesterol |
66 |
milligrams |
22% |
| Saturated Fat |
2 |
grams |
8% |
| Monounsaturated Fat |
1 |
grams |
| Polyunsaturated Fat |
0.9 |
grams |
| Trans Fatty Acid |
0 |
grams |
| Total Dietary Fiber |
2 |
grams |
9% |
| Total Sugar |
2 |
grams |
| Percentage of Calories
|
| Protein |
45% |
| Carbohydrate |
37% |
| Total Fat |
18% |
| Alcohol |
0% |
| Vitamins & Mineral
|
| Sodium |
815 |
milligrams |
34% |
| Potassium |
614 |
milligrams |
18% |
| Vitamin A |
108 |
Retinol Equivalent |
15% |
| Vitamin C |
3 |
milligrams |
4% |
| Calcium |
152 |
milligrams |
15% |
| Iron |
5 |
milligrams |
29% |
| Vitamin D (ug) |
0.04 |
micrograms |
0% |
| Thiamin |
0.4 |
micrograms |
24% |
| Riboflavin |
0.1 |
milligrams |
8% |
| Niacin |
5 |
milligrams |
24% |
| Pyridoxine (Vitamin B6) |
0.3 |
milligrams |
13% |
| Folic Acid |
93 |
milligrams |
23% |
| Cobalamin (Vitamin B12) |
1 |
micrograms |
25% |
| Nutritional Recipe
Features |
| Sugar Free |
| Gluten-free |
| Good Source of Potassium |