Asparagus and Scallop Bowl

Dairy Free
Health score
28%
Asparagus and Scallop Bowl
25 min.
4
231kcal

Suggestions

Ingredients

  • cups diagonally cut asparagus (1-inch) ()
  • pound bay scallops 
  • 0.3 teaspoon pepper red crushed
  • cups less-sodium chicken broth fat-free
  • tablespoons basil fresh chopped
  •  garlic cloves minced
  • tablespoons green onions sliced
  • tablespoons juice of lemon fresh divided
  • teaspoon lemon rind fresh grated
  • 3.5 ounces buckwheat noodles uncooked
  • teaspoon olive oil 
  • 0.3 teaspoon salt 
  • cup shiitake mushroom caps thinly sliced
  • cup water 

Equipment

  • bowl
  • frying pan
  • dutch oven

Directions

  1. Cook noodles according to package directions, omitting salt and fat.
  2. Drain; set aside.
  3. While noodles cook, heat oil in a large Dutch oven over medium-high heat.
  4. Add mushrooms and garlic, and saut 3 minutes or until lightly browned.
  5. Add broth, water, lemon rind, and 1 tablespoon lemon juice to pan; bring to a boil.
  6. Add asparagus; cook 1 minute. Reduce heat, add scallops, and simmer 3 to 4 minutes or until scallops are opaque and asparagus is tender.
  7. Stir in cooked noodles, remaining 1 tablespoon lemon juice, basil, salt, and pepper; cook 1 minute. Divide evenly among 4 shallow soup bowls.
  8. Sprinkle each portion evenly with green onions.

Nutrition Facts

Calories231kcal
Protein36.47%
Fat10.19%
Carbs53.34%

Properties

Glycemic Index
59.5
Glycemic Load
8.99
Inflammation Score
-8
Nutrition Score
22.234782706136%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Isorhamnetin
5.73mg
Kaempferol
1.44mg
Myricetin
0.03mg
Quercetin
14.42mg

Nutrients percent of daily need

Calories:231.01kcal
11.55%
Fat:2.68g
4.12%
Saturated Fat:0.4g
2.51%
Carbohydrates:31.52g
10.51%
Net Carbohydrates:26.95g
9.8%
Sugar:4.46g
4.96%
Cholesterol:27.22mg
9.07%
Sodium:1300.7mg
56.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.55g
43.11%
Selenium:39.74µg
56.77%
Phosphorus:565.18mg
56.52%
Vitamin K:55.03µg
52.41%
Vitamin B12:1.94µg
32.32%
Manganese:0.6mg
30.24%
Vitamin B3:5.41mg
27.03%
Folate:88.5µg
22.13%
Vitamin B6:0.43mg
21.43%
Copper:0.43mg
21.28%
Potassium:743.35mg
21.24%
Vitamin B2:0.34mg
19.99%
Iron:3.53mg
19.61%
Fiber:4.57g
18.28%
Vitamin A:910.11IU
18.2%
Zinc:2.6mg
17.32%
Magnesium:68.41mg
17.1%
Vitamin B5:1.7mg
17.05%
Vitamin B1:0.2mg
13.46%
Vitamin C:10.48mg
12.7%
Vitamin E:1.4mg
9.31%
Calcium:55.01mg
5.5%
Vitamin D:0.23µg
1.51%
Source:My Recipes