Name: Golden Seared Scallops over Brown Rice with a Lemon Broth Sauce
Total time: 35 min
Yield: 4 servings
Ingredients: 1 lb (454 g) dry-packed sea scallops, side muscle removed; buy scallops whose label lists only scallops, with no phosphate or sodium added; 2 cups (404 g) cooked long-grain brown rice, cooked in unsalted water; 3 cups chopped broccoli (273 g), raw; 3 tbsp olive oil (40.5 g); ½ cup low-sodium chicken broth; 3 tbsp lemon juice; 1 tsp garlic powder; ¼ tsp black pepper; ⅛ tsp salt; ¼ cup chopped fresh parsley; 3 tbsp water to steam the broccoli

Ingredients

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1 lb dry-packed sea scallops, side muscle removed; buy scallops whose label lists only scallops, with no phosphate or sodium added
2 cups cooked long-grain brown rice, cooked in unsalted water
3 cups chopped broccoli, raw
3 tbsp olive oil
½ cup low-sodium chicken broth
3 tbsp lemon juice
1 tsp garlic powder
¼ tsp black pepper
⅛ tsp salt
¼ cup chopped fresh parsley
3 tbsp water to steam the broccoli

Method

Nutrition

Estimated

Per plate (one quarter: about 4 oz scallops, ½ cup cooked rice, broccoli and sauce) · serving size 1 of 4

Calories327

Total fat	12.2 g
Saturated fat	2.0 g
Sodium	556 mg
Total carbohydrate	36.0 g
Dietary fiber	3.7 g
Total sugars	1.8 g
Protein	19.3 g

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