Thai Coconut Basmati Rice with Seared Scallops

Thai Coconut Basmati Rice with Seared Scallops

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From: Diabetic Living Magazine

No need for Thai takeout tonight! This easy coconut basmati rice takes just 40 minutes from start to finish. Seared sea scallops are served on a bed of coconut rice with pieces of fresh mango and chopped basil—it's a treat for your taste buds.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 pound fresh or frozen sea scallops
  • ½ teaspoon salt, divided
  • ⅛ teaspoon ground pepper plus ¼ teaspoon, divided
  • ½ cup chopped onion (1 medium)
  • 2 teaspoons olive oil plus 1 tablespoon, divided
  • ½ cup uncooked basmati rice
  • ¾ cup unsweetened light coconut milk
  • ¼ cup reduced-sodium chicken broth
  • ¼ cup water
  • 1 medium mango, seeded, peeled, and coarsely chopped
  • ¼ cup chopped fresh basil
  • Fresh basil leaves (optional)

Preparation

  • Prep

  • Ready In

  1. Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. Sprinkle scallops with ¼ teaspoon salt and the ⅛ teaspoon pepper; set aside.
  2. Cook onion in the 2 teaspoons hot oil in a medium saucepan over medium heat 5 to 7 minutes or until tender. Stir in rice. Cook and stir 1 minute more. Stir in coconut milk, broth, the water, the remaining ¼ teaspoon salt, and the ¼ teaspoon pepper. Bring to boiling; reduce heat. Simmer, covered, about 20 minutes or until rice is tender and liquid is absorbed. Stir in mango and the chopped basil.
  3. Meanwhile, cook scallops in the remaining 1 tablespoon hot oil in a large nonstick skillet over medium-high heat 2 to 3 minutes or until opaque and golden brown, turning once halfway through cooking time. Serve scallops over rice. If desired, sprinkle with basil leaves.

Nutrition information

  • Serving size: ½ cup rice and 2 or 3 scallops
  • Per serving: 299 calories; 9 g fat(3 g sat); 1 g fiber; 32 g carbohydrates; 22 g protein; 91 mcg folate; 37 mg cholesterol; 9 g sugars; 758 IU vitamin A; 24 mg vitamin C; 45 mg calcium; 2 mg iron; 518 mg sodium; 505 mg potassium
  • Nutrition Bonus: Vitamin C (40% daily value), Folate (23% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 3 lean protein, 1½ starch, 1 fat, ½ fruit

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