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Scallops and Lemon Orzo

This is a delicious and rich yet healthy seafood and pasta dish the is much easier to prepare than it might seem at first blush.

Course Main Course
Cuisine Italian
Keyword heart healthy, seafood
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 people
Calories 462 kcal

Ingredients

  • 1/2 cup chopped onion
  • 1 cup uncooked orzo rice-shaped pasta
  • 1 cup fat-free less-sodium chicken broth
  • 1/2 cup dry white wine
  • 1/4 teaspoon dried thyme
  • 2 tablespoons chopped fresh chives
  • 2 tablespoons fresh lemon juice
  • 4 teaspoons olive oil
  • 1 1/2 pounds sea scallops thawed from frozen or fresh
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

Orzo

  1. 1. teaspoons of olive oil. Add onion to pan; sauté 3 minutes or until they soften and begin to clarify.

    2. Stir in pasta, and stir to coat pasta with the olive oil.

    3. Add broth, wine, and thyme; bring to a boil.

    4. Cover, reduce heat, and simmer forv15 minutes or until liquid is absorbed and pasta is al dente.

    5. Stir in lemon juice and chopped chives (or sprinkle on the pasta when it is served for color).

    6. Keep warm while you prepare the scallops.

Scallops

  1. 1. Sprinkle scallops evenly with salt and pepper.

    2. Heat 2 teaspoons olive oil in a large cast-iron skillet over medium-high heat.

    3. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness (i.e., a combination of a golden sear and opaqueness).

    4. Serve on a bed of the orzo pasta mixture.

Recipe Notes

Health: I would consider this a heart heathy recipe but it is worth noting that it represents about half your recommended sodium  and cholesterol intake for a heart healthy diet.  It is very low in calories, but just be aware that the orzo pasta brings a fair amount of carbohydrates into your diet for those that gain weight more easily from carbs or need to be careful how carbs convert to sugar.

Cost: Cost per serving using frozen scallops is estimated at $5.50.

Effort: medium-light effort with very little prep time, though though the orzo takes some attention in the beginning and the scallops cook fast but need vigilant care.

Leftovers: While the orzo reheats pretty easily, scallops are not my favorite as a leftover.