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Seared Scallops with Orange Sauce and Broccoli-Cauliflower Saute. Recipe

Looking for an easy Seared Scallops with orange sauce and Broccoli-Cauliflower Saute. recipe? Learn how to make Seared Scallops with orange sauce and Broccoli-Cauliflower Saute. using healthy ingredients.


Submitted by healthykeriannnow

Makes 2 servings



If you decide to limit the amount of scallops you could reduce the calories and add wild rice!

Recipe Ingredients for Seared Scallops with orange sauce and Broccoli-Cauliflower Saute.

10 oz Large Wild Dry Sea Scallops
1 lb broccoli florets
1 lb cauliflower florets
1 cup Simply Orange Orange Juice - Original
1 t curry powder
1 Cooking oil spray
1 Pepper, Black
1 salt

Recipe Directions for Seared Scallops with orange sauce and Broccoli-Cauliflower Saute.

  1. Coat a nonstick skillet with cooking spray and heat the skillet. Add the scallops and season with the curry powder, salt, and pepper. Cook until scallops are golden brown.

  2. Add the broccoli, cauliflower, and orange juice. Cook until the broccoli is bright green and tender to the fork.

  3. To serve, spoon the scallops and vegetables into shallow bowls. Drizzle with the orange sauce.

Categories

Main Dish

Nutrition Facts
Serving Size 716.9g
Amount Per Serving
Calories
428
Calories from Fat
29
% Daily Value*
Total Fat
3.2g
5%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
108mg
36%
Sodium
738mg
31%
Potassium
1645mg
47%
Total Carbohydrates
49.0g
16%
Dietary Fiber
11.9g
48%
Sugars
20.3g
Protein
57.1g
Vitamin A 32% Vitamin C 583%
Calcium 24% Iron 42%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • High in dietary fiber
  • High in potassium
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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