Scallops With Red Lentil Pilaf Recipe
Ingredients
| Trimmed chopped scallions | 2 Tablespoon | |
| Peeled diced green bell pepper | 1⁄3 Cup (5.33 tbs) | |
| Peeled diced carrot | 1⁄3 Cup (5.33 tbs) | |
| Peeled diced zucchini | 1⁄2 Cup (8 tbs) | |
| Dried red lentil | 1⁄2 Cup (8 tbs) | |
| 99% fat free chicken stock | 1 Cup (16 tbs) | |
| Minced garlic | 1⁄2 Teaspoon | |
| Ground black pepper | 1 Dash | |
| Chopped parsley | 2 Tablespoon | |
| Uncooked bay scallops | 12 Ounce | |
| Dry white wine | 1⁄2 Cup (8 tbs) | |
| Snipped chives | 1 Tablespoon (For Garnish) |
Nutrition Facts
Serving size
Calories 252 Calories from Fat 13
% Daily Value*
Total Fat 1 g2.2%
Saturated Fat 0.17 g0.87%
Trans Fat 0 g
Cholesterol 45.1 mg15%
Sodium 564 mg23.5%
Total Carbohydrates 27 g9%
Dietary Fiber 7.2 g28.6%
Sugars 2.9 g
Protein 29 g59%
Vitamin A 88.6% Vitamin C 60.2%
Calcium 14.3% Iron 25.8%
*Based on a 2000 Calorie diet
Directions
Cook for about 5 minutes over low heat, stirring constantly, until the scallion wilts.
Add the lentils, chicken 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 if 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, unmols each cup of pilaf in the center of a dinner plate.
Encircle it with scallops and garnish with chives.
Chef
