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Seared Scallops with Orange Sauce and Broccoli-Cauliflower Saute

Seared Scallops with Orange Sauce and Broccoli-Cauliflower Saute

Ingredients

  • 10 ounces large scallops
  • 1 pound broccoli florets
  • 1 pound cauliflower florets
  • 1 cup freshly squeezed orange juice
  • 1 teaspoon curry powder
  • Cooking oil spray
  • Salt and freshly ground black pepper

Directions

  1. Coat a nonstick skillet with cooking spray and heat. Add scallops and season with the curry powder, salt, and pepper. Cook until scallops are golden brown.
  2. Add broccoli, cauliflower, and orange juice. Cook until broccoli is bright green and tender to the fork
  3. To serve, spoon scallops and vegetables into shallow bowls. Drizzle with orange sauce.

Note

  • Nutritional information includes 1/8 teaspoon of added salt per serving.

Nutrition Information

Per serving: 316 kcal cal., 3 g fat (0 g sat. fat), 662 mg sodium, 11 g fiber, 19 g sugar, 35 g pro., 207 mg calcium, 4 mg iron. Percent Daily Values are based on a 2,000 calorie diet

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