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
368.1 calories; protein 21.8g 44% DV; carbohydrates 40.9g 13% DV; exchange other carbs 2.5; dietary fiber 5.8g 23% DV; sugars 8.7g; fat 13.2g 20% DV; saturated fat 1.7g 8% DV; cholesterol 27.2mg 9% DV; vitamin a iu 338.4IU 7% DV; vitamin c 37.2mg 62% DV; folate 126.3mcg 32% DV; calcium 83.7mg 8% DV; iron 3mg 17% DV; magnesium 133.9mg 48% DV; potassium 669.3mg 19% DV; sodium 596.9mg 24% DV; thiamin 0.2mg 24% DV.
2 starch, 1/2 fruit, 2 lean meat, 2 fat