Scallops With Red Lentil Pilaf
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Grains, Vegetables | Fish/seafoo, Main dishes | 4 | Servings | |
INGREDIENTS
| LENTIL PILAF | ||
| 2 | T | Chopped scallions, 2 – 3 |
| Scallions | ||
| 1/3 | c | Seeded diced green bell |
| Pepper | ||
| 1/3 | c | Peeled diced carrot, about |
| 1 | Carrot | |
| 1/2 | c | Peeled diced zucchini |
| About 1 small | ||
| 1/2 | c | Red lentils |
| 1 | c | Nonfat vegetable broth |
| 1/2 | t | Garlic, minced |
| Freshly ground black pepper | ||
| 2 | T | Chopped parsley |
| SCALLOPS | ||
| 12 | oz | Bay scallops |
| 1/2 | c | Dry white wine |
| Snipped fresh chives, for | ||
| Garnish |
INSTRUCTIONS
To make the pilaf, combine the vegetables in a heavy frying pan. Cook for about 5 minutes over low heat, stirring constantly, until the scallion wilts. Add the lentils, stock and garlic. Stir. Bring to a boil over medium heat, then lower the heat, cover, and simmer for 10 minutes. Stir in the black pepper and parsley. Take care not to overcook; the lentils should have a crunch. While the lentils simmer, bring to a boil enough water to fill a shallow, flat-bottomed baking dish about halfway. When the pilaf is done, transfer it to four 4-ounce custard cups. Place the cups in the baking dish to keep warm in the hot water while you cook the scallops. Preheat a nonstick frying pan over medium heat. Add the scallops and cook for 30 seconds, stirring constantly. Add the wine and cook for another 2 minutes. To serve, unmold each cup of pilaf in the center of a dinner plate. Encircle it with scallops and garnish with chives. Posted to MC-Recipe Digest V1 #144 Date: Tue, 09 Jul 1996 10:37:41 From: PATRICIA KRAMER <PIK848@gnn.com> Recipe By : The 99% Fat-Free Cookbook
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Nutrition (calculated from recipe ingredients)
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Calories: 176
Calories From Fat: 59
Total Fat: 6.7g
Cholesterol: 36mg
Sodium: 332.6mg
Potassium: 327mg
Carbohydrates: 18.8g
Fiber: 1.7g
Sugar: 2.7g
Protein: 6.2g