Seared Scallops And Asparagus Risotto Recipes

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SEARED SCALLOPS AND ASPARAGUS RISOTTO



Seared Scallops and Asparagus Risotto image

Classic cheesy Italian risotto gets an update with fresh lemon juice, asparagus, and seared scallops.

Provided by Hy-Vee Seasons Magazine

Yield 4

Number Of Ingredients 13

1 lbs. of fresh asparagus
4 c. of Hy-Vee 33% less-sodium chicken broth
0.5 c. of Hy-Vee salted butter
0.5 c. of Hy-Vee Short Cuts chopped white onions
1.5 c. of Arborio rice
0.5 c. of dry white wine
0.5 c. of Hy-Vee shredded Parmesan cheese
1 tbsp. of Gustare Vita olive oil
1 lbs. of Fair Trade fresh sea scallops
0 Lemon zest
0 Lemon wedges
0 Hy-Vee salt
0 Hy-Vee ground black pepper

Steps:

  • 1. Cut asparagus spears lengthwise in half. Then, cut into 2-inch lengths. Cook asparagus, covered, in lightly salted boiling water for 2 minutes. Drain. Quickly chill in ice water; drain again and set aside.
  • 2. Bring broth to boiling in a 2-quart saucepan; reduce heat. Simmer, covered, while preparing risotto.
  • 3. Melt 1/4 cup butter in a 4-quart saucepan over medium heat. Add onions. Cook for 3 to 5 minutes or until onions are softened, stirring occasionally. Add rice to onions in saucepan; cook for 3 to 5 minutes or until rice is golden brown.
  • 4. Remove saucepan from heat; add wine. Return saucepan to heat and cook until wine evaporates. Carefully stir 1/2 cup hot broth into rice mixture. Cook over medium heat until liquid is absorbed, stirring frequently. Continue adding broth, 1/2 cup at a time, and stirring frequently until the broth is absorbed each time. Stir in remaining 1/4 cup butter, 1/2 cup cheese and asparagus; heat through.
  • 5. Heat oil in a heavy skillet over medium-high heat. Add scallops and sear about 4 minutes or until opaque, turning once halfway through.
  • 6. Divide risotto among four serving plates. Top with scallops. Garnish with lemon zest and additional Parmesan cheese, if desired. Squeeze lemon wedges over scallops before serving. Season scallops to taste with salt and black pepper.

Nutrition Facts : Calories 680, Fat 31g, SaturatedFat 17g, TransFat 1g, Cholesterol 100mg, Sodium 680mg, Carbohydrate 69g, Fiber 6g, Sugar 3g, Protein 30g

SCALLOP RISOTTO



Scallop Risotto image

Provided by Wanna Make This?

Categories     main-dish

Time 35m

Yield 2 servings

Number Of Ingredients 12

6 cups fish stock
3 tablespoons extra-virgin olive oil
3 tablespoons unsalted butter
1 shallot, finely diced
Kosher salt and freshly ground black pepper
3/4 cup arborio rice
1/3 cup dry white wine
8 ounces pencil (thin) asparagus
1/4 cup finely grated Parmesan, plus more for serving
Zest and juice of 1 lemon
10 sea scallops, "foot" muscles removed, scallops patted dry
2 tablespoons chopped fresh chives

Steps:

  • Heat the stock in a medium saucepan over medium heat; lower the heat so the stock stays warm without simmering.
  • Heat 1 tablespoon of the oil and 1 tablespoon of the butter in a medium saucepan over medium heat. Add the shallot, season with salt and cook, stirring occasionally, until softened, about 1 minute. Add the rice, season with salt and cook, stirring occasionally, until the rice is coated and fragrant, about 1 minute. Add the wine and cook, stirring constantly, until completely absorbed, about 1 minute.
  • Ladle about 1/4 cup hot stock into the risotto and cook, stirring, until absorbed. Continue to add the stock in additions of about 1/4 cup, gradually working up to 1/2-cup additions, stirring until absorbed before adding more. Continue adding broth and stirring until the rice is tender and creamy, about 18 minutes. (You may have leftover stock, or may need to add a little water if you run out; this will depend on your rice.)
  • While the rice cooks, trim the woody end of the asparagus off and cut the stalks into 3/4-inch pieces.
  • Once the rice is cooked, remove the pan from the heat and stir in the asparagus, remaining 2 tablespoons butter, the Parmesan, lemon juice and lemon zest, stirring until the risotto is creamy. Add a splash of water to loosen, if necessary. Season with salt and pepper if needed.
  • Heat a medium nonstick skillet over high heat and add the remaining 2 tablespoons oil. Season the scallops with salt and pepper and add them to the skillet. Cook, undisturbed, until browned and crisp on the bottom, 2 to 3 minutes. Flip the scallops and continue to cook until just cooked through, about 1 more minute. Transfer to a plate.
  • Divide the risotto between bowls and top with the scallops; sprinkle with chives and more Parmesan.

SCALLOP AND ASPARAGUS RISOTTO



Scallop and Asparagus Risotto image

So Delicious!!! I found this recipe in a regional magazine called "Saltscapes" just love it!!

Provided by Chef mariajane

Categories     One Dish Meal

Time 45m

Yield 4 serving(s)

Number Of Ingredients 9

1 lb asparagus tips
1 lb scallops
6 tablespoons butter
4 cups chicken stock
1 tablespoon olive oil
1/2 cup shallot, diced
1 cup arborio rice
1 cup onion and herbs liquid seasoning
1 cup parmesan cheese, grated

Steps:

  • Blanch asparagus tips in boiling water for 2-3 minutes; set aside.
  • Remove beards from scallops and sauté scallops in1 tablespoons of the butter until caramelized (2-3 minutes). Set aside.
  • Heat chicken stock in a saucepan until warm.
  • Combine olive oil and 1 tablespoons of the butter in a large heavy bottomed pot. Sauté the shallots until soft. Add the rice, and cook stirring, for 2-3 minutes.
  • Add the liquid seasoning. Continue stirring until liquid reduces by half. Gradually add the chicken stock, one ladle at a time, stirring constantly, allow the stock to be absorbed before adding more. This process should be about 20 minutes.
  • Stir in the asparagus and scallops. Finish with the remaining 4 tablespoons butter and the cheese.

Nutrition Facts : Calories 671.2, Fat 31.7, SaturatedFat 16.8, Cholesterol 102.3, Sodium 1328.4, Carbohydrate 60.5, Fiber 3.8, Sugar 6.2, Protein 35.8

RISOTTO WITH SCALLOPS & ASPARAGUS



Risotto With Scallops & Asparagus image

Make and share this Risotto With Scallops & Asparagus recipe from Food.com.

Provided by jeep chick

Categories     Short Grain Rice

Time 1h5m

Yield 4 serving(s)

Number Of Ingredients 12

3 cups water
1 1/4 cups low sodium chicken broth
2 teaspoons olive oil
1/2 red onion, finely chopped
1 1/3 cups arborio rice (or other short grain rice)
12 asparagus spears, cut diagonally into 1-inch pieces
1 1/4 lbs bay scallops or 1 1/4 lbs sea scallops, cut into fourths
1 tablespoon fresh lemon juice
1/2 teaspoon lemon zest, grated
3/4 teaspoon salt
1/2 teaspoon pepper
1/4 cup asiago cheese, grated

Steps:

  • Bring water and broth to a boil in saucepan. Reduce heat and keep simmering.
  • Heat oil in nonstick saucepan and add onion. Reduce heat and saute 1 minute.
  • Add rice. Cook, stirring to coat, about 2 minutes. Add 1 cup of broth mixture; cook, stirring, until liquid is absorbed.
  • Add 1/2 cup of broth and asparagus. Cook, stirring, until the liquid is absorbed. Continue to add the broth, 1/2 cup at a time, stirring until it is absorbed before adding more, until the rice is just tender. Total cooking time for the rice should be about 25-30 minutes.
  • Stir in scallops, lemon juice, lemon zest, salt and pepper. Cook until the scallops are opaque, the rice tender, and the liquid is absorbed, about 2 minutes.
  • Stir in the cheese and serve.

Nutrition Facts : Calories 412.9, Fat 4.2, SaturatedFat 0.7, Cholesterol 46.9, Sodium 698.5, Carbohydrate 60.8, Fiber 3.1, Sugar 1.4, Protein 30.9

RISOTTO WITH WILD MUSHROOMS AND SCALLOPS



Risotto with Wild Mushrooms and Scallops image

Provided by Tyler Florence

Categories     main-dish

Time 45m

Yield 4 servings

Number Of Ingredients 15

Extra-virgin olive oil
1 1/2 pounds sea scallops, crescent-shaped muscles removed and discarded
Salt and freshly ground black pepper
1 onion, minced
2 garlic cloves, minced
1 pound assorted mushrooms, such as Portobello, crimini, and shiitake, stemmed
Leaves from handful fresh thyme sprigs
2 tablespoons chopped fresh flat-leaf parsley
2 bay leaves
2 cups Arborio rice
1/2 cup dry white wine, such as Pinot Grigio
8 cups canned chicken stock, heated
2 tablespoons butter
1/2 cup freshly grated Parmigiano-Reggiano
Fresh flat-leaf parsley, for garnish

Steps:

  • Place a large, deep skillet over medium-high heat and drizzle with a 2-count of oil. When the oil is hot, sprinkle the scallops with salt and pepper and brown well on both sides, about 2 minutes. Remove to a plate and cover to keep warm while you make the risotto.
  • Reduce the heat to medium. Drizzle in another 2-count of olive oil. Add the onion and garlic and cook, stirring, for 5 minutes until soft. Toss in the mushrooms and herbs and cook until the mushrooms lose their liquid and are lightly browned, about 10 minutes. Season with salt and pepper. Add the rice and stir 2 minutes to coat with the oil; the grains will turn opaque. Season again. Stir in the wine and cook 1 minute to evaporate the alcohol.
  • Now pour in 1 cup of the warm stock and stir with a wooden spoon until the rice has absorbed all of the liquid. Add another cup of stock. Continue in this way, stirring constantly and adding the stock 1 cup at a time, allowing the rice to absorb the liquid before adding more. (You may not need all of the stock; the risotto is done when it is slightly firm but creamy.) Fold in the scallops with the last cup of stock to warm them up. When the risotto is cooked, fold in the butter and cheese, and drizzle with a little more olive oil. Serve hot. Garnish with parsley.

ASPARAGUS SEA SCALLOP RISOTTO



Asparagus Sea Scallop Risotto image

Make and share this Asparagus Sea Scallop Risotto recipe from Food.com.

Provided by ellie3763

Categories     Rice

Time 50m

Yield 4 serving(s)

Number Of Ingredients 11

1 lb fresh asparagus
1 lb sea scallops (thawed if frozen)
8 ounces onions, finely chopped
2 tablespoons butter, divided
4 tablespoons olive oil, divided
20 ounces water, divided
2 cups chicken broth or 2 cups vegetable broth
1 1/4 cups carnoroli rice (or Arborio)
salt and pepper
4 ounces dry white wine, room temperature
2 ounces grated grana padano or 2 ounces grated parmesan cheese

Steps:

  • Prepare the asparagus: Wash the asparagus and snap each stalk in half. Cut the bottom halves into pieces and boil them for 10 minutes in 12 ounces of water. Discard these woody bits and save the water. Cut the top halves into three portions. Boil these more tender pieces in the same water for 5 minutes. Set the asparagus pieces to one side and save the water that now has been infused with the asparagus flavor.
  • Cook the scallops: Drain the scallops and dry well between layers of paper towel. Put a heavy bottomed 10" or 12" sauté pan over medium-high heat and add a Tablespoon of oil and a teaspoon of butter. Salt and pepper one side of the scallops and, when the pan is nice and hot, cook the scallops for 2 minutes on the seasoned side. Remove to a plate, salt and pepper the other side of the scallops, and put any liquid from the pan in with the asparagus water. Add another Tablespoon of oil and a little butter and cook the other side of the scallops for 2 minutes.
  • Break the barely cooked scallops into pieces. Remove to a plate and keep the scallops warm in a 200º oven.
  • Put any juices from the pan in with the asparagus nectar. Deglaze the pan with a few Tablespoons of water or white wine, as desired, and add the liquid to the asparagus water.
  • Bring the asparagus water back to temperature, add the 2 cups of broth and the other 8 ounces of water and let simmer. Depending on the saltiness of the broth, you may want to add a little more salt, according to taste. By now, you will have a very nice broth with which to season the rice. Keep it hot but not boiling as you cook the rice.
  • Sautee the chopped onion in 2 Tablespoons of oil and a Tablespoon of butter over medium heat until translucent. Add the dry rice and cook for 1 minute, stirring constantly. Add the white wine and simmer for 1 more minute. Raise the heat on the burner to medium high and set the timer for 16 minutes.
  • Add 1 cup of the hot broth and allow it to cook in for 3 or 4 minutes. Then add another cup of broth, stirring to lift the rice off of the bottom.
  • Add more hot broth as necessary to keep the rice wet and just a little soupy, keeping the heat fairly high throughout.
  • Three minutes before the time is up, add the scallop pieces and any juice from the plate. One minute before time is up add the asparagus and carefully incorporate so the tips don't break apart.
  • Add a small amount of broth if the rice is super-absorbent. There should always be a little extra liquid in the pan.
  • When the time is up, remove from the heat and mix in the cheese. Top the risotto with a spoonful of parmesan and serve piping hot with crusty bread. Such good flavors - enjoy!

Nutrition Facts : Calories 579.1, Fat 21.3, SaturatedFat 6, Cholesterol 52.8, Sodium 614.7, Carbohydrate 62.4, Fiber 4, Sugar 5.2, Protein 28.6

SEARED SCALLOPS WITH BASIL RISOTTO



Seared Scallops With Basil Risotto image

There's just something about the caramelized crust and meaty interior of scallops that makes them the perfect protein. They also have a naturally delicate flavor, so it's important to let them shine with a simple seasoning of salt and pepper. However, that means whatever scallops are served with has to take the lead with big, bold taste. Cue basil-pineapple risotto! Once you make risotto with pineapple juice, you'll be hard pressed to go without it ever again. If you're looking to wow guests with a meal they'd be likely to find in a five-star restaurant, then this is your dish.

Provided by Kelly Senyei

Categories     Summer     Risotto     Rice     Pineapple     Basil     Scallop     Seafood     Pescatarian     Dinner     Soy Free     Tree Nut Free     Peanut Free     Parmesan

Yield 4 servings

Number Of Ingredients 13

2 cups pineapple juice
1 ½ cups vegetable broth
3 tablespoons unsalted butter
⅓ cup minced yellow onion
1 tablespoon minced garlic
1 ¼ cups uncooked Arborio rice
¾ cup freshly grated Parmesan cheese
½ teaspoon kosher salt, plus more for seasoning
¼ teaspoon black pepper, plus more for seasoning
3 tablespoons minced fresh basil
1 pound sea scallops
2 tablespoons vegetable oil, plus more as needed
½ cup microgreens, for serving

Steps:

  • Combine the pineapple juice and broth in a medium saucepan set over medium heat. Bring the mixture to a simmer, then cover with a lid and remove from the heat.
  • Heat the butter in a large saucepan set over medium-low heat. Add the onion and garlic and cook, stirring, until the onion is translucent, about 5 minutes. Add the rice and cook, stirring, for 1 minute.
  • Add a ladle of the hot juice mixture to the saucepan and cook, stirring, until the liquid is fully absorbed. Continue adding the hot liquid to the saucepan, one ladle at a time and stirring intermittently, until the rice is no longer crunchy, about 30 minutes.
  • Stir in the Parmesan cheese, salt, and pepper, then turn off the heat and stir in the basil. Set aside, covered, while you cook the scallops.
  • Pat the scallops dry, then season with salt and pepper. Heat the oil in a medium skillet set over medium-high heat. Once the oil is hot, add half the scallops and cook undisturbed for 2 minutes. Flip the scallops once, then tilt the skillet and baste them with the oil. Continue cooking the scallops an additional 1 minute, until no longer translucent. Transfer to a plate and repeat with the remaining scallops, adding more oil as needed.
  • Divide the risotto among serving plates and top with the scallops.
  • Garnish with microgreens and serve.

SEARED SCALLOPS ON SHRIMP AND TRUFFLE RISOTTO



Seared Scallops on Shrimp and Truffle Risotto image

Provided by Alan Wong

Categories     Rice     Appetizer     Sauté     Scallop     Shrimp     Bon Appétit     Sugar Conscious     Wheat/Gluten-Free     Peanut Free     Tree Nut Free     Soy Free

Yield Makes 6 appetizer servings

Number Of Ingredients 13

3 8-ounce bottles clam juice
1 cup low-salt chicken broth
3 tablespoons olive oil
6 uncooked large shrimp, peeled, deveined, diced
1/4 cup chopped onion
1 garlic clove, minced
1 cup arborio rice
1/4 cup dry white wine
2 tablespoons (1/4 stick) butter
1 tablespoon vegetable oil
6 large sea scallops
Truffle oil*
2 tablespoons chopped fresh chives

Steps:

  • Bring clam juice and broth to simmer in medium saucepan. Reduce heat to low; cover to keep warm. Heat olive oil in heavy medium saucepan over medium-high heat. Add shrimp; sauté 1 minute. Using slotted spoon, transfer to bowl. Add onion to pan; sauté until translucent, about 1 minute. Add garlic; sauté 15 seconds. Add rice; stir 1 minute. Add wine; simmer until absorbed, about 1 minute. Add 1 cup clam juice mixture to rice; simmer until liquid is absorbed, stirring often. Continue adding liquid 1 cup at a time and stirring often, allowing each addition to be absorbed before adding next, until rice is tender but still firm to bite, about 20 minutes. Stir in butter and shrimp. Season with salt and pepper.
  • Heat vegetable oil in heavy medium skillet over high heat. Sear scallops until golden brown and just opaque in center, about 1 minute per side. Divide risotto among 6 plates. Place 1 scallop atop risotto on each plate, drizzle lightly with truffle oil, sprinkle with chives, and serve.
  • *Available at Italian markets, specialty foods stores, and some supermarkets.

PAN SEARED SEA SCALLOPS WITH LEMON AND WHITE ASPARAGUS RISOTTO



PAN SEARED SEA SCALLOPS WITH LEMON AND WHITE ASPARAGUS RISOTTO image

Categories     Dinner     Simmer

Yield 8 people

Number Of Ingredients 17

8 - 16 Sea Scallops (decide if you want each person to have 1 or 2 scallops each.)
Extra virgin olive oil
Salt and Pepper to taste
2 ounces extra virgin olive oil
2 Tbs. garlic cloves, minced
2 Tbs. shallots, minced
1 cup red onion, diced
4 cups arborio rice
2 quarts chicken stock, preheated to be hot and simmering
1 cup romano cheese, grated
2 Tbs. sweet basil leaves, chiffonade
2 Tbs. lemon basil leaves, chiffonade
2 Tbs. chives, snipped
2 cups white asparagus, blanched, chilled and cut 1 inch long
2 lemons, juiced and zest both
1 Tbs. kosher salt
2 Tbs. cracked black pepper

Steps:

  • Sea Scallops: Pan sear sea scallops in extra virgin olive oil, salt and pepper scallops prior to placing in hot pan. Once the scallop is in the pan do not turn it over until it is nice and golden brown. In large sauce pot over medium high heat, saute in olive oil, garlic, shallots, and red onions until translucent. Add arborio rice and cook for 2 min. until rice starts to brown. Once rice starts to brown, ass hot chicken stock 2 cups at a time, stirring lightly. Make sure chicken stock is absorbed before adding the next 2 cups. Repeat this process until all chicken stock is used. The risotto should be creamy and kernels should be al dente. Add romano cheese, sweet basil, lemon basil, chives, white asparagus, lemon juice and zest, stir until herbs are incorporated. Season with salt and pepper. Serve immediately with Sea Scallop on top of Risotto.

SEARED SCALLOPS OR SHRIMP WITH ORZO RISOTTO



Seared Scallops or Shrimp With Orzo Risotto image

A rich and gourmet dish without needing a gourmet chef! A delicious recipe from Best of Bridge that makes about 16 scallops or shrimp. This risotto is made with orzo, a small rice-shaped pasta. Serve with asparagus for a complete meal. Enjoy!

Provided by Nif_H

Categories     European

Time 45m

Yield 4-6 serving(s)

Number Of Ingredients 14

1 2/3 cups orzo pasta
1 tablespoon olive oil
1 cup mushroom, diced
1/3 cup onion, diced
1/3 cup sun-dried tomato, diced
1/3 cup red pepper, diced
2 cups chicken stock
1/2 cup parmesan cheese, freshly grated
2 tablespoons parsley, chopped
1/2 cup whipping cream
2 tablespoons olive oil
3/4 lb large scallops (from Nova Scotia if you can) or 3/4 lb large shrimp
salt & freshly ground black pepper
freshly grated parmesan cheese

Steps:

  • Cook orzo according to package directions and set aside.
  • In large heavy pot, heat oil and saute mushrooms, onion, sun-dried tomatoes and red pepper until soft.
  • Add stock and bring to a boil.
  • Stir in orzo, parmesan and parsley. Add cream and simmer gently, stirring frequently, until mixture is creamy but not runny, about 20 minutes.
  • Meanwhile, heat oil in very hot pan. Season scallops or shrimp with salt and pepper. For scallops: sear until brown on outside but opaque in the middle. For shrimp: sear until just pink and cooked through.
  • Sprinkle parmesan cheese over risotto and top with scallops or shrimp.

Nutrition Facts : Calories 632.9, Fat 27.9, SaturatedFat 11.1, Cholesterol 75.8, Sodium 808.8, Carbohydrate 65.8, Fiber 3.5, Sugar 7, Protein 29.3

CREAMY ASPARAGUS SOUP WITH SEARED SCALLOPS



Creamy Asparagus Soup With Seared Scallops image

Make and share this Creamy Asparagus Soup With Seared Scallops recipe from Food.com.

Provided by Mimi Bobeck

Categories     Vegetable

Time 1h

Yield 2 serving(s)

Number Of Ingredients 8

1 lb asparagus
4 tablespoons unsalted butter
3 shallots, minced
salt & freshly ground black pepper, to taste
1 cup heavy cream
1 cup chicken stock
2 cups firmly packed chopped spinach
4 ounces fresh sea scallops or 4 ounces bay scallops

Steps:

  • Snap off the tough stem ends from the asparagus spears.
  • Cut the tips, each about 2 inches long, off 4 spears.
  • Set the tips aside.
  • Chop the remaining asparagus into 1-inch pieces.
  • Bring a large pot two-thirds full of generously salted water to a boil over high heat.
  • Add the chopped asparagus and cook until bright green and just tender, 2 to 3 minutes.
  • Using a slotted spoon or long-handled strainer, transfer the asparagus to a bowl of ice water to stop the cooking.
  • When the asparagus is cool, drain and set aside.
  • In a heavy soup pot over medium heat, melt 3 Tbs of the butter.
  • When the butter is just hot, add the shallots and sauté, stirring occasionally, until tender and translucent, 3 to 4 minutes.
  • Add the chopped asparagus and cook, stirring, about 5 minutes.
  • Season with salt and pepper, and stir in the cream and stock.
  • Bring to a boil and cook for 5 minutes.
  • Stir in the spinach and cook for 2 minutes more.
  • Transfer the soup to a blender and puree until smooth, about 2 minutes.
  • Pass the soup through a chinois into a clean saucepan and keep warm over very low heat.
  • Season the scallops with salt and pepper.
  • In a small sauté pan over medium-high heat, melt the remaining 1 Tbs butter.
  • When it is nearly smoking, add the scallops and cook until evenly browned and slightly translucent in the center, about 2 minutes per side.
  • Divide the scallops among 2 warmed soup bowls.
  • Add the reserved asparagus tips to the sauté pan and cook until just tender, about 2 minutes.
  • Taste the soup and adjust the seasonings with salt and pepper.
  • Ladle the soup into the bowls, garnish with the asparagus tips and serve immediately.

Nutrition Facts : Calories 785.7, Fat 69.6, SaturatedFat 42.6, Cholesterol 246.4, Sodium 370.3, Carbohydrate 24.4, Fiber 5.2, Sugar 5.1, Protein 22.3

RISOTTO WITH SCALLOPS AND ASPARAGUS



Risotto With Scallops and Asparagus image

There's no need to stand over a hot stove while making this risotto; it's easily prepared in the microwave oven. From Weight Watchers New 365 Day Menu Cookbook.

Provided by Vicki Butts (lazyme)

Categories     Seafood

Time 30m

Number Of Ingredients 11

2 tsp olive oil
1/2 c red onion, finely diced
8 oz arborio rice, or other short-grain rice
1 1/4 c low-sodium chicken broth
12 thin asparagus spears, cut diagonally into 1-inch pieces
10 oz bay scallops
1 1/2 oz asiago cheese, finely grated
1/2 tsp lemon zest, grated
1 Tbsp fresh lemon juice
1/4 tsp salt
black pepper, freshly ground to taste

Steps:

  • 1. In 2-quart microwavable casserole, microwave oil on High (100% power) 30 seconds, until hot. Stir in onion; microwave on High 2 minutes. Stir in rice; microwave on High 2 minutes.
  • 2. Add broth and 2 cups water to rice mixture; stir to combine. Microwave on High 14 minutes, stirring after 7 minutes, until most of the liquid is absorbed.
  • 3. Stir asparagus into rice mixture; microwave on High 5 minutes. Stir in scallops; microwave on High 2 minutes, until scallops are opaque in center, rice is tender and all of the liquid is absorbed.
  • 4. Stir cheese, zest, juice, salt and pepper into rice mixture; stir until cheese is melted.
  • 5. SERVING (1 1/4 CUPS) PROVIDES: 1/2 Fat, 3/4 Vegetable, 1 1/2 Proteins, 2 Breads, 5 Optional Calories.
  • 6. PER SERVING: 358 Calories, 7 g Total Fat, 3 g Saturated Fat, 31 mg Cholesterol, 411 mg Sodium, 51 g Total Carbohydrate, 2 g Dietary Fiber, 21 g Protein, 132 mg Calcium; 7 points

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