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Seared Sesame Scallops on Noodles

Prep time 6 mins
Cook time 16 mins
Yield 3 servings (serving size: about 6 scallops and 1/2 cup noodles)

Ingredients

  • 2 teaspoons sesame seeds
  • 1/8 teaspoon black pepper
  • 1 1/4 pounds large sea scallops
  • 1 tablespoon olive oil, divided
  • 2 cups fat-free, less-sodium chicken broth
  • 1 tablespoon chopped fresh cilantro
  • 2 teaspoons low-sodium soy sauce
  • 1/8 teaspoon crushed red pepper
  • 1 1/2 cups cooked bean threads (cellophane noodles)
  • 2 tablespoons sliced green onions

Nutrition Information

  • calories 296
  • fat 6.9 g
  • satfat 0.8 g
  • protein 34.3 g
  • carbohydrate 21.4 g
  • cholesterol 62 mg
  • iron 3.6 mg
  • sodium 982 mg
  • caloriesfromfat 22 %
  • fiber 0.2 g
  • calcium 47 mg

How to Make It

  1. Combine first 2 ingredients in a small bowl. Dredge scallops in sesame seed mixture.

  2. Heat 1 1/2 teaspoons olive oil in a nonstick skillet over medium-high heat. Add 1/2 of scallops to pan, and cook 3 minutes on each side or until done. Remove scallops from pan; set aside and keep warm. Repeat procedure with remaining oil and scallops.

  3. Add chicken broth and next 3 ingredients to pan; cook 1 minute, scraping pan to loosen browned bits.

  4. Place 1/2 cup noodles in each of 3 bowls. Pour broth mixture evenly over noodles; top each with scallops and green onions.

Oxmoor House Healthy Eating Collection