Pan Seared Scallops And Fennel Over Whole Wheat Pasta
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| 1 | Serving | |||
INGREDIENTS
| 2 | oz | Scallops |
| 1/8 | t | Lemon pepper, or Mrs. Dash |
| 1 | oz | Pernod, an anise flavored |
| aperitif | ||
| 1/4 | c | Fennel, julienned |
| 1 | Clove garlic, minced | |
| 1/4 | c | Red and yellow bell pepper |
| julienned | ||
| 4 | oz | Orange juice |
| 1 | T | Cornstarch, slurry mix with |
| water | ||
| 1/2 | Lemon, fresh | |
| 1 | T | Fresh herbs, your choice |
| chopped | ||
| 4 | oz | Soba noodles |
| 1 | qt | Water, for cooking pasta |
| 1 | T | Tomatoes, diced |
| 1 | T | Green onions, sliced |
INSTRUCTIONS
I've received a lot of requests for the rest of my Disney recipes and finally found them all. I've got a bunch so I'll send a few at a time to the list. I'll send them by the class I took them in at the Disney Institute. Here we go: Healthy Cooking: Italy Season scallops with lemon pepper or Mrs. Dash seasoning and put to the side. Lightly coat saute pan with olive oil, put over heat, and once hot sear off the scallops that have been seasoned. Cook the scallops until golden brown, on both sides. Remove the scallops from the pan and place on a small baking dish or pan. Place it in the oven at 350 degrees F. for about 5 minutes or until the scallops are firm. The scallops should be cooked medium-rare for the best flavor and texture. (This is the proper way to cook scallops). In the same saute pan used to sear the scallops add and saute the fennel, peppers, and garlic until fennel becomes tender. Add Pernod and deglaze. Add orange juice and squeeze the juice from the half of a fresh lemon. Add cornstarch slurry (for a thick sauce), until desired consistency. Meanwhile, cook pasta in boiling water, until al dente (about 5 minutes). remove the pasta from the water and strain. Arrange pasta on a plate and top with scallops and vegetables. Garnish with fresh herbs, tomatoes, and green onions. Amount Per Serving: Calories- 587; Cal. from Fat- 34; Fat- 6%; Protein 21%; Carb.- 61%; Total Fat- 4g; Saturated Fat- 0g; Cholesterol- 117mg; Sodium 527mg; Total Carb.- 89g; Dietary Fiber- 1g; Sugars-0g; Protein- 32g; Vitamin A- 34%; Vitamin C- 183%; Calcium- 0%; Iron- 26% Posted to Digest eat-lf.v097.n055 by "TeAntae Turner" <tturner@diehlgraphsoft.com> on 1997b, .
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Nutrition (calculated from recipe ingredients)
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Calories: 491
Calories From Fat: 117
Total Fat: 13.5g
Cholesterol: 42.5mg
Sodium: 1162.8mg
Potassium: 1552.1mg
Carbohydrates: 79.8g
Fiber: 18.1g
Sugar: 12.6g
Protein: 25.8g