Mediterranean-Herbed Scallops

Mediterranean-Herbed Scallops
20 min.
20
79kcal

Suggestions

Ingredients

  • Tbsp butter 
  • cups fusilli pasta hot cooked
  • 0.5 cup cooking wine dry white
  • 0.5 cup chicken broth fat-free reduced-sodium
  • 0.3 cup athenos feta cheese crumbled traditional
  • Tbsp chives fresh divided chopped
  • Tbsp mint leaves fresh chopped
  • clove garlic minced
  • 10  kalamata olives pitted sliced
  • Tbsp juice of lime fresh
  •  plum tomatoes chopped
  • 0.3 tsp salt and pepper divided
  • lb sea scallops dried well

Equipment

  • bowl
  • frying pan

Directions

  1. Sprinkle scallops with pepper and 1/8 tsp. salt. Melt butter in large nonstick skillet on medium-high heat.
  2. Add single layer of scallops; cook 2 to 3 min. on each side or just until firm and browned on both sides.
  3. Remove from heat; cover to keep warm.
  4. Add tomatoes and garlic to skillet; cook and stir on medium heat 1 min. Stir in wine, broth and olives; simmer 2 min. or until liquid is reduced by half.
  5. Stir in 1 Tbsp. each chives, mint and lime juice.
  6. Add scallops; stir. Simmer on low heat 1 min. or until heated through.
  7. Add pasta; toss to coat.
  8. Transfer to bowl; top with cheese and remaining chives.

Nutrition Facts

Calories79kcal
Protein24.76%
Fat28.47%
Carbs46.77%

Properties

Glycemic Index
12.68
Glycemic Load
3.44
Inflammation Score
-2
Nutrition Score
3.000869564712%

Flavonoids

Catechin
0.05mg
Epicatechin
0.03mg
Eriodictyol
0.04mg
Hesperetin
0.1mg
Naringenin
0.07mg
Luteolin
0.02mg
Isorhamnetin
0.02mg
Kaempferol
0.04mg
Myricetin
0.01mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:79.31kcal
3.97%
Fat:2.35g
3.62%
Saturated Fat:1.18g
7.35%
Carbohydrates:8.69g
2.9%
Net Carbohydrates:8.11g
2.95%
Sugar:0.39g
0.44%
Cholesterol:10.72mg
3.57%
Sodium:210.93mg
9.17%
Alcohol:0.62g
100%
Alcohol %:1.1%
100%
Protein:4.6g
9.2%
Selenium:9.67µg
13.81%
Phosphorus:101.98mg
10.2%
Vitamin B12:0.38µg
6.26%
Manganese:0.1mg
4.99%
Magnesium:11.57mg
2.89%
Zinc:0.42mg
2.83%
Iron:0.47mg
2.59%
Vitamin B6:0.05mg
2.54%
Vitamin A:123.07IU
2.46%
Potassium:83.05mg
2.37%
Fiber:0.58g
2.33%
Vitamin B2:0.03mg
2%
Folate:7.71µg
1.93%
Copper:0.04mg
1.92%
Calcium:18.96mg
1.9%
Vitamin B3:0.36mg
1.82%
Vitamin C:1.32mg
1.6%
Vitamin K:1.33µg
1.27%
Vitamin B5:0.12mg
1.19%
Vitamin E:0.16mg
1.09%