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Pan-Seared Scallops with Southwestern Rice Salad Photo by: Jim Bathie

Pan-Seared Scallops with Southwestern Rice Salad

For an extra metabolism boost, feel free to add a kick of hot sauce, cayenne, jalapeños, or chilies to this dish.

Resistant Starch: 3.7g

Health AUGUST 2010

  • Yield: 4 servings (serving size: 4 scallops and 1 1/2 cups rice salad)
  • Cook time:10 Minutes
  • Prep time:20 Minutes
  • Total:30 Minutes

Ingredients

  • 1 lime
  • 2 teaspoons olive oil, divided
  • 1 teaspoon chili powder, divided
  • 1/2 teaspoon salt, divided
  • 1 (15-ounce) can low-sodium black beans, rinsed and drained
  • 1 (11-ounce) can corn, drained
  • 1 cup grape tomatoes, halved
  • 1/2 cup chopped scallions
  • 2 tablespoons chopped fresh cilantro
  • 3 cups cooked brown rice
  • 1 pound dry scallops (about 16)

Preparation

1. Squeeze juice from half the lime into a large bowl; add 1 teaspoon olive oil, 1/2 teaspoon chili powder, and 1/4 teaspoon salt; stir well with a whisk. Add beans, corn, tomato, scallions, and cilantro; toss gently to combine. Stir in cooked rice, and toss until thoroughly combined. Cover loosely, and keep warm.

2. Combine remaining 1 teaspoon olive oil, remaining 1/2 teaspoon chili powder, and remaining 1/4 teaspoon salt in a large bowl. Pat scallops dry with a paper towel, and add to oil mixture, tossing until thoroughly coated. Squeeze 2 teaspoons juice from remaining lime half into a small bowl, and set aside.

3. Heat a large nonstick skillet over medium-high heat. Arrange scallops in pan, flat sides down (make sure they aren't touching or they will steam, not sear properly). Cook 2–3 minutes on each side until lightly browned and opaque in the center. Drizzle scallops with reserved lime juice, and toss gently to coat. Divide rice mixture evenly among 4 serving dishes, and top each serving with 4 scallops. Serve immediately.

Nutritional Information

Amount per serving
  • Calories: 419
  • Fat: 5g
  • Saturated fat: 1g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 1g
  • Protein: 30g
  • Carbohydrate: 64g
  • Fiber: 9g
  • Cholesterol: 37mg
  • Sodium: 497mg
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Pan-Seared Scallops with Southwestern Rice Salad recipe

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