Seared Scallops in Lemon Broth
 

Seared Scallops in Lemon Broth

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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

 

Seared Scallops in Lemon Broth
 

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