Seared Scallops with Lemon Orzo

DHalaby73

Sear the scallops while the orzo cooks. Serve this easy but impressive meal with a green salad, garlic bread, and a crisp white wine.

Yield: 4 servings (serving size: 4 1/2 ounces scallops and about 3/4 cup pasta mixture)

Ingredients
Cooking spray
1/2 cup prechopped onion
1 cup uncooked orzo (rice-shaped pasta)
1 cup fat-free, less-sodium chicken broth
1/2 cup dry white wine
1/4 teaspoon dried thyme
2 tablespoons chopped fresh chives
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1 1/2 pounds sea scallops
1/4 teaspoon salt
1/4 teaspoon black pepper
Preparation
Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 3 minutes. Stir in pasta, broth, wine, and thyme; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and pasta is al dente. Stir in chopped chives and lemon juice. Keep warm.

Heat oil in a large cast-iron skillet over medium-high heat. Sprinkle scallops evenly with salt and pepper. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with pasta mixture.

Nutritional Information
Calories:
480 (10% from fat)
Fat:
5.1g (sat 1.7g,mono 1.9g,poly 0.7g)
Protein:
60.9g
Carbohydrate:
45.5g
Fiber:
2.2g
Cholesterol:
122mg
Iron:
1.1mg
Sodium:
875mg
Calcium:
95mg