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Rosemary-Garlic Scallops with Polenta
Makes 2 servings
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Image © Publications International, Ltd.
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Rosemary-Garlic Scallops with Polenta
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Ingredients
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2
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teaspoons olive oil
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1
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medium red bell pepper, sliced
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1/3
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cup chopped red onion
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3
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cloves garlic, minced
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1/2
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pound fresh bay scallops
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2
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teaspoons chopped fresh rosemary or 3/4 teaspoon dried rosemary
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1/4
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teaspoon black pepper
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1-1/4
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cups fat-free reduced-sodium chicken broth
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1/2
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cup cornmeal
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1/4
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teaspoon salt
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1. Heat oil in large nonstick skillet over medium heat. Add bell pepper, onion and garlic. Cook and stir 5 minutes. Add scallops, rosemary and black pepper. Cook 3 to 5 minutes or until scallops are opaque, stirring occasionally.
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2. Meanwhile, combine broth, cornmeal and salt in small saucepan. Bring to a boil over high heat. Reduce heat to low; simmer 5 minutes or until polenta is very thick, stirring frequently. Transfer to two serving plates. Top polenta with scallop mixture.
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©Publications International, Ltd.
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Nutrients per Serving
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(1-3/4 cups)
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Calories
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304
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Calories from Fat
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23 %
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Total Fat
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8 g
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Saturated Fat
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1 g
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Cholesterol
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53 mg
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Carbohydrate
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33 g
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Fiber
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4 g
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Protein
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26 g
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Sodium
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731 mg
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Dietary exchanges
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2 Starch
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3 Meat
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