Pan-Seared Sea Scallops and Green Beans Amandine

INGREDIENTS :

1/4 cup KRAFT Light House Italian Dressing, divided

1/2 lb. sea scallops (about 6 large)

1/2 lb. fresh or frozen green beans

1 Tbsp. lemon juice

1/4 tsp. dill weed

2 Tbsp. PLANTERS Sliced Almonds, toasted

COOKING DIRECTIONS :

POUR 2 Tbsp. of the dressing over scallops in large resealable plastic bag. Seal bag; turn over to evenly coat scallops with the dressing. Refrigerate 30 min. to marinate.

COOK beans in remaining 2 Tbsp. dressing in large skillet on medium-high heat 5 min. or until crisp-tender, stirring occasionally. Add lemon juice and dill; toss to coat. Cook 1 min., stirring frequently. Sprinkle with almonds. Remove from heat; cover to keep warm.

REMOVE scallops from marinade; discard marinade. Preheat large nonstick skillet on medium heat. Add scallops; cook 4 min. on each side or until opaque and lightly browned. Serve with the green beans.

MORE :

Variation

Prepare as directed, substituting 2 skinless salmon fillets (4 oz. each) or 1/2 lb. cleaned raw large shrimp (21 to 30 count) for the scallops.

NUTRITION INFO :

Calories

230

Total fat

7 g

Saturated fat

1 g

Cholesterol

60 mg

Sodium

510 mg

Carbohydrate

12 g

Dietary fiber

5 g

Sugars

5 g

Protein

30 g

Vitamin A

20 %DV

Vitamin C

10 %DV

Calcium

20 %DV

Iron

25 %DV

Healthy Living Information

Low fat

Low calorie

Diet Exchange

1/2 Starch + 1 Vegetable + 4 Meat (L)

Nutrition Bonus

Trying to get more seafood into your diet? Enjoy this delicious low-calorie, low-fat entree any night of the week. Carb Choices: 1

Orange-Infused Roasted Green Beans and Red Peppers

INGREDIENTS :

1. 1 pound green beans, trimmed
2. 1 red bell pepper, thinly sliced
3. 1 tablespoon extra-virgin olive oil
4. 1 orange, zested
5. 1/2 teaspoon salt
6. 1/4 teaspoon crushed red pepper

COOKING DIRECTIONS :

1. Preheat oven to 450 degrees F. Toss green beans, bell pepper and oil in a large bowl. Add orange zest, salt and crushed red pepper to taste; toss to combine. Spread on a large baking sheet. Roast the vegetables, turning once halfway through cooking, until tender and slightly wilted, about 15 minutes.

Yield: 4 servings

MORE :

Roasting brings out the natural sweetness of the green beans and bell pepper.


NUTRITION INFO :

Per Serving

• Calories: 76 kcal
• Carbohydrates: 10 g
• Dietary Fiber: 4 g
• Fat: 3 g
• Protein: 2 g
• Sugars: 3 g

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