Poached Scallops with Dried-Tomato Orzo

Dairy Free
Health score
13%
Poached Scallops with Dried-Tomato Orzo
45 min.
4
340kcal

Suggestions

Ingredients

  • 0.3 oz tomatoes dried finely chopped
  • cups fat-skimmed chicken broth 
  • 1.5 teaspoons thyme leaves dried fresh
  • servings fresh-ground pepper 
  • 1.5 teaspoons honey 
  • tablespoon olive oil 
  • 0.5 pound orzo pasta dried
  • pound scallops rinsed drained ()
  • 1.5 teaspoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • slotted spoon

Directions

  1. In a 10- to 12-inch nonstick frying pan over high heat, bring broth and 2 cups water to a boil.
  2. Add scallops and simmer just until opaque but still moist-looking in center of thickest part (cut to test), about 5 minutes. With a slotted spoon, transfer scallops to a bowl; keep warm.
  3. Add tomatoes and orzo to pan. Stir often over high heat until most of the liquid is absorbed and orzo is tender to bite, 10 to 12 minutes.
  4. Meanwhile, mix oil, honey, vinegar, and thyme.
  5. Return scallops (and any juice) to pan and stir gently just until hot, 1 to 2 minutes.
  6. Spoon orzo and scallops onto plates.
  7. Drizzle scallops equally with honey mixture. Season with pepper to taste.

Nutrition Facts

Calories340kcal
Protein26.41%
Fat13.97%
Carbs59.62%

Properties

Glycemic Index
50.32
Glycemic Load
18.5
Inflammation Score
-7
Nutrition Score
14.048695792323%

Flavonoids

Apigenin
0.02mg
Luteolin
0.34mg

Nutrients percent of daily need

Calories:339.52kcal
16.98%
Fat:5.19g
7.99%
Saturated Fat:0.8g
5%
Carbohydrates:49.84g
16.61%
Net Carbohydrates:47.6g
17.31%
Sugar:4.73g
5.25%
Cholesterol:27.22mg
9.07%
Sodium:915.08mg
39.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.08g
44.15%
Selenium:53µg
75.72%
Phosphorus:508.01mg
50.8%
Manganese:0.62mg
31.2%
Vitamin B12:1.83µg
30.43%
Magnesium:62.21mg
15.55%
Potassium:482.02mg
13.77%
Vitamin B3:2.63mg
13.13%
Zinc:1.92mg
12.81%
Copper:0.25mg
12.58%
Iron:1.72mg
9.56%
Vitamin B6:0.19mg
9.53%
Fiber:2.24g
8.96%
Folate:31.5µg
7.87%
Vitamin B5:0.68mg
6.8%
Vitamin B2:0.09mg
5.36%
Vitamin B1:0.08mg
5.32%
Vitamin E:0.57mg
3.78%
Vitamin K:3.34µg
3.18%
Calcium:29.63mg
2.96%
Vitamin C:2.15mg
2.61%
Vitamin A:60.23IU
1.2%
Source:My Recipes