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) ---------------------------------------------- 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