Scallops With Red Lentil Pilaf
|Trimmed chopped scallions||2 Tablespoon|
|Peeled diced green bell pepper||1⁄3 Cup (5.33 tbs)|
|Peeled diced carrot||1⁄3 Cup (5.33 tbs)|
|Peeled diced zucchini||1⁄2 Cup (8 tbs)|
|Dried red lentil||1⁄2 Cup (8 tbs)|
|99% fat free chicken stock||1 Cup (16 tbs)|
|Minced garlic||1⁄2 Teaspoon|
|Ground black pepper||1 Dash|
|Chopped parsley||2 Tablespoon|
|Uncooked bay scallops||12 Ounce|
|Dry white wine||1⁄2 Cup (8 tbs)|
|Snipped chives||1 Tablespoon (For Garnish)|
To make the pilaf, combine the vegetables in a heavy frying pan.
Cook for about 5 minutes over low heat, stirring constantly, until the scallion wilts.
Add the lentils, chicken stock, and garlic.
Bring to a boil over medium heat, then lower the heat, cover, and simmer for 10 minutes.
Stir in the black pepper and parsley.
Take care not to overcook; the lentils should have a crunch.
While the lentils simmer, bring to a boil enough water to fill a shallow, flat bottomed baking dish about halfway.
When the pilaf if done, transfer it to four 4 ounce custard cups.
Place the cups in the baking dish to keep warm in the hot water while you cook the scallops.
Preheat a nonstick frying pan over medium heat.
Add the scallops and cook for 30 seconds, stirring constantly.
Add the wine and cook for another 2 minutes.
To serve, unmols each cup of pilaf in the center of a dinner plate.
Encircle it with scallops and garnish with chives.
Calories 256 Calories from Fat 13
% Daily Value*
Total Fat 1 g2.2%
Saturated Fat 0.17 g0.87%
Trans Fat 0 g
Cholesterol 45.1 mg15%
Sodium 372.7 mg15.5%
Total Carbohydrates 25 g8.3%
Dietary Fiber 7.2 g28.6%
Sugars 3.1 g
Protein 30 g59%
Vitamin A 88.6% Vitamin C 60.2%
Calcium 14.6% Iron 26.3%
*Based on a 2000 Calorie diet