Scallops, Rice and Veggies

Scallops, Rice and Veggies

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From: Diabetic Living Magazine

Scallops are a low-fat, high-protein seafood choice which makes them the star of this balanced meal.

Ingredients 1 serving

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  • 1 cup boiled or steamed snow peas, water chestnuts, sliced baby carrots and broccoli mix (see Tip)
  • 3 ounces cooked scallops (see Tip)
  • ⅓ cup cooked brown rice


  • Prep

  • Ready In

  1. Arrange cooked vegetable mix onto half of a 9-inch plate; arrange scallops and brown rice onto the other half of the plate.
  • Tips: If desired, season cooked vegetables with a squeeze of fresh lemon juice and oregano.
  • For full flavors, if sautéing the scallops, use non-stick cooking spray and sprinkle with Italian seasoning.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 234 calories; 4 g fat(1 g sat); 3 g fiber; 26 g carbohydrates; 21 g protein; 22 mcg folate; 34 mg cholesterol; 3 g sugars; 5,008 IU vitamin A; 4 mg vitamin C; 58 mg calcium; 1 mg iron; 231 mg sodium; 391 mg potassium
  • Nutrition Bonus: Vitamin A (100% daily value)
  • Carbohydrate Servings:

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