Quinoa Pilaf with Seared Scallops
Source: EatingWell Magazine, January/February 2014
Tip: For the best flavor, toast chopped nuts or seeds: Heat a dry skillet over medium-low heat. Add nuts or seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes.
Serving Size: about 3 scallops & 3/4 cup salad
368 calories; protein 21.8g; carbohydrates 40.9g; dietary fiber 5.8g; sugars 8.7g; fat 13.2g; saturated fat 1.7g; cholesterol 27.2mg; vitamin a iu 338.4IU; vitamin c 37.2mg; folate 126.3mcg; calcium 83.7mg; iron 3mg; magnesium 133.9mg; potassium 669.3mg; sodium 596.9mg; thiamin 0.2mg.
2 starch, 1/2 fruit, 2 lean meat, 2 fat