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Scallops With Red Lentil Pilaf

Fat.Freedom's picture
Scallops With Red Lentil Pilaf is a mouth watering recipe which you would surely want to get to your guests attention. This great tasting and easy to prepare recipe will surely tempt you to serve to your loved ones. So make sure you dish out this Scallops With Red Lentil Pilaf and let me know how much you liked it.
  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.

Recipe Summary

Side Dish

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Average: 4.2 (11 votes)

Nutrition Rank

Nutrition Facts

Serving size

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

Scallops With Red Lentil Pilaf Recipe