Spring always seems to get us craving the light, delicate flavors of seafood. One of our favorites is scallops. They’re low in calories, carbs and fat but high in protein… not to mention delicious!
For this week’s We Love Food Friday we are sharing one of our favorite seafood recipes from the Tone It Up Nutrition Plan… Scallops in White Wine Sauce :)
Serve them on top of a serving of Quinoa for a protein packed dinner that makes an irresistibly tasty Meal 5!
- 1/2 cup Vegetable Broth
- 1/2 cup White Wine
- 3 Lemons, juiced
- 2 Tbs. Shallot, minced
- 2 cloves Garlic, minced
- 1 lb. Sea Scallops
- 6 Tbs. Extra Virgin Olive Oil
- Black Pepper to taste
- 1 cup Quinoa
- 1 Tbs. Fresh Basil, ﬁnely chopped
Add 2 Tbs. of olive oil to a small saucepan. Saute minced shallots and garlic on medium heat until just starting to lightly brown. Immediately pour vegetable broth into the saucepan. Add in white wine and juice from two lemons. Bring to a boil then reduce heat to low. Cover and let simmer until scallops are cooked and remove from heat.
In a small bowl mix together 4 Tbs. of olive oil, Juice from 1 lemon, basil and black pepper. Brush scallops with this mixture and spread evenly on a baking sheet covered with aluminum foil. Turn broiler on high and place baking sheet with scallops into the broiler. Cook for 2 to 3 minutes and flip scallops carefully using tongs. Cook another 2 to 3 minutes until scallops are translucent and cooked through.
Cook 1 cup quinoa according to package directions. Place a few scallops on top of a 1/4 cup serving of quinoa and drizzle with the white wine sauce.
Serve with a salad of Fresh spring greens and a citrus vinaigrette!
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