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Easy, Healthy Recipes from The 5-Factor Diet

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Sea Scallops

Seared Scallops with Orange Sauce and Broccoli-Cauliflower Saute

Makes: 2 servings

5 Core Ingredients

  • 10 ounces large scallops
  • 1 pound broccoli florets
  • 1 pound cauliflower florets
  • 1 cup freshly squeezed orange juice
  • Cooking oil spray

Plus

  • 1 teaspoon curry powder
  • Salt and cracked black pepper to taste

Directions

  1. Coat a nonstick skillet with cooking spray and heat the skillet. Add the scallops and season with the curry powder, salt, and pepper. Cook until scallops are golden brown.
  2. Add the broccoli, cauliflower, and orange juice. Cook until the broccoli is bright green and tender to the fork.
  3. To serve: Spoon the scallops and vegetables into shallow bowls. Drizzle with the orange sauce.

Nutrition facts per serving: 307 calories, 36g protein, 40g carbohydrate, 3g fat (0.3g saturated), 13g fiber.

Originally published in The 5-Factor Diet, Meredith Books.

 

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8162782792
run_for_life wrote:

Have never really tryed this or really ever liked omlette but I will try it . Mabey the fact that it is so healthy and good for me will make me want to wat it just that much more .

11/23/2010 06:47:31 PM Report Abuse

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