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Mediterranean Scallops and Lentils

Yield 4 servings.

Ingredients

  • Vegetable cooking spray
  • 2 cloves garlic, minced
  • 1 1/4 cups dried lentils
  • 3 cups canned low-sodium chicken broth, undiluted
  • 1 bay leaf
  • 2 cups peeled, seeded, and chopped tomato
  • 1 cup diced green pepper
  • 1/3 cup diced purple onion
  • 1/4 cup minced fresh parsley
  • 1/4 cup balsamic vinegar
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 1 pound sea scallops

Nutrition Information

  • calories 402
  • caloriesfromfat 15 %
  • fat 6.8 g
  • satfat 0.7 g
  • monofat 2.7 g
  • polyfat 1.1 g
  • protein 39.3 g
  • carbohydrate 48.5 g
  • fiber 0.0 g
  • cholesterol 37 mg
  • iron 0.0 mg
  • sodium 408 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a large saucepan with cooking spray; place over medium-high heat until hot. Add garlic; saute 1 minute. Add lentils, broth, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until lentils are tender. Remove and discard bay leaf. Transfer lentil mixture to a bowl; stir in tomato and next 6 ingredients. Set aside, and keep warm.

  2. Add olive oil to saucepan; place over medium-high heat until hot. Add scallops; saute 7 to 8 minutes or until scallops are opaque.

  3. To serve, transfer lentil mixture to a serving platter, and top with scallops.

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