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20 minute dinner recipes

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Scallops & Sweet Peas

http://www.eatingwell.com/recipes/scallops_sweet_peas.html

From EatingWell:  May/June 2007, EatingWell for a Healthy Heart Cookbook (2008)

Large, sweet sea scallops marry well with peas and thyme adds a contrasting herbal note.

4 servings | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Working over a small bowl, rub thyme leaves between your palms until finely powdered. Place a large steamer basket in a Dutch oven; add water to just below the steamer bottom. Add peas to the steamer; top with scallops in a single layer, touching each other as little as possible. Sprinkle with the powdered thyme, 1/4 teaspoon salt and 1/4 teaspoon pepper.
  2. Cover the pot and place over high heat. When steam begins to escape, start timing. Steam for 3 minutes. Add pea shoots (if using), cover and continue steaming until the scallops are just cooked through, 2 to 3 minutes more. Remove from the heat.
  3. Meanwhile, whisk oil, lemon zest, lemon juice and the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl until combined. Spoon the scallops, peas and pea shoots (if using) onto a serving platter, drizzle with the dressing and serve immediately.

Nutrition

Per serving : 305 Calories; 12 g Fat; 2 g Sat; 8 g Mono; 56 mg Cholesterol; 15 g Carbohydrates; 32 g Protein; 4 g Fiber; 646 mg Sodium; 669 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 4 very lean meat, 2 fat

Tips & Notes