Scallops In Red Roasted Pepper Sauce










                                                                   ( 4 servings)
 
Each serving provides
1 leanest
2 healthy fats
1 1/2 greens
2 condiments
 
40 oz. scallops ( raw; when they are cooked they should be exactly 7 oz. per serving)
3 tablespoons butter
1 cup green onion
2 cloves garlic
1 cup roasted red pepper ( chopped)
1 cup roasted red pepper ( pureed)
6 tablespoons half and half
1/2 cup reduced fat parmesan cheese
1/4 tsp. salt
1/4 tsp. pepper
2 tablespoons fresh chopped parsley
 
Add 1 tablespoon butter to a pan add the chopped garlic. green onions, chopped and pureed red peppers.  Saute' the onions and garlic then add the other items.
 
prepare your scallops by sprinkling them with a little salt and pepper. get your saute' pan ready with the other 2 tablespoons of butter. FYI scallops are quick to cook. best to have your pan at high heat and sear them on each side. when they are finished add to your sauce.
garnish with chopped parsley.
 
you can substitute the scallops for tilapia if you want.
 
 
 
 
 

Comments

Post a Comment

Popular posts from this blog

Cottage cheese chips

Image
1 serving  Each serving provides  1/2 leaner 1 condiment  3/4 cup 2% cottage cheese  1/2 teaspoon everything but bagel seasoning  Preheat oven to 350. Mixed the 2 items together. Line a cookie sheet with parchment paper and lightly spray with nonstick spray. Put 1/2 teaspoon mounds on cookie sheet and bake for approximately 8 minutes. Always double check oven because every oven is different. It also depends on if you want them more cooked. Cook just till they start to brown around the edges. Take out of oven; cool just for a minute or so then gently pull off. They will get crispy. Approximately 24 chips but that depends on your size and how many you eat before you count!  As you can see some of mine got very brown experimenting with the correct time in oven. 
Read more

Chicken verde casserole

Image
4 servings each serving provides   2 greens  2 3/4 condiments  1 leaner  1 healthy fat INGREDIENTS •             20 oz frozen cauliflower florets (about 4 cups) •             4 oz low-fat cream cheese, softened •             1 lb cooked chicken, shredded •             ½ cup Salsa Verde •             ½ tsp kosher salt •             ⅛ tsp ground black pepper •             1 cup shredded sharp reduced-fat cheddar cheese •             ¼ cup low-fat plain Greek yogurt •   ...
Read more

Sour Cream Beef Bake

Image
Makes 6 servings Per serving 1 Lean 1 2/3 Green 2 Condiments 1 1/2 Cup cauliflower rice 15 ounces cooked 85-94% lean ground beef 1 1/2 Cup Rao's marinara sauce 1/2 Cup sour cream 1 1/2 Cup 1% cottage cheese 2 Cups reduced fat shredded cheese 1/2 Cup green onion 1/2 Teaspoon salt 1 Teaspoon pepper This recipe can be made into a complete lean and green by increasing the cauliflower rice to 5 cups or 3 cups cauliflower rice and 2 cups zucchini cubes. And increase the Raos to 2 cups.  The breakdown then would be   Serves 6 Each serving provides  1 lean  3 greens 2 condiments  Preheat oven to 350. Place the cauliflower rice in a 2.5-quart baking dish. Microwave 4-5 minutes or until tender but not mushy.  After cooking, set aside (leave in the casserole dish). In a large skillet or pot, cook the ground beef over medium-high heat until browned, 7-10 minutes.  Drain and stir in the tomato sauce, salt, and pepper. In a mixing bowl, stir together the cottage ch...
Read more