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Publix Aprons Recipes

Scallops Dijonnaise, Lemon Rice, and Feta Broccoli

Total Time - 40 minutes / Makes 4 Servings

Cooking Sequence

  • Prepare broccoli through step 1 and rice through step 2 - 10 minutes
  • Prepare scallops through step 3 - 15 minutes
  • Complete rice, scallops, and broccoli; serve - 15 minutes

Scallops Dijonnaise, Lemon Rice and Feta Broccoli

Scallops Dijonnaise

Ingredients
2–3 green onions (rinsed)
2–3 sprigs fresh Italian parsley (rinsed)
2 tablespoons flour
1/2 teaspoon seasoned salt
large zip-top bag
1 pound sea scallops (thawed, if needed)
2 tablespoons butter
1/4 cup semi-sweet white wine (Riesling)
1 tablespoon country Dijon mustard
1/2 cup Alfredo sauce
6 slices provolone cheese

Steps

1. Chop green onions and parsley finely; set both aside.
2. Preheat large sauté pan on medium-high 2–3 minutes. Combine flour and seasoned salt in zip-top bag; shake to mix. Pat scallops dry and add to bag; seal tightly and shake to coat.
3. Place butter in pan; swirl to coat. Add scallops (wash hands); cook 5 minutes, stirring occasionally, or until lightly browned.
4. Stir in remaining ingredients (except cheese). Reduce heat to medium; simmer 2 minutes, stirring occasionally or until thoroughly heated.
5. Arrange cheese over scallops. Cover, reduce heat to low, and simmer 2–3 minutes or until cheese melts. Serve.

CALORIES (per 1/4 recipe) 390kcal; FAT 23g; CHOL 100mg; SODIUM 1090mg; CARB 10g; FIBER 0g; PROTEIN 32g; VIT A 20%; VIT C 10%; CALC 40%; IRON 6%
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Lemon Rice

Ingredients
1 lemon (for zest and juice, rinsed)
1 1/2 cups water
1/2 teaspoon seasoned salt
1 teaspoon butter
2 cups instant rice

Steps

1. Peel several strips of lemon peel, without any white pith, with zester (or vegetable peeler). Chop finely for zest (1 tablespoon).
2. Squeeze juice of lemon (about 2 tablespoons) into medium saucepan. Add water, seasoned salt, and butter. Cover and bring to boil on high.
3. Stir rice and lemon zest into boiling water. Cover, remove from heat, and let stand 5 minutes. Serve.

CALORIES (per 1/4 recipe) 190kcal; FAT 1.5g; CHOL 5mg; SODIUM 200mg; CARB 40g; FIBER 1g; PROTEIN 4g; VIT A 0%; VIT C 10%; CALC 2%; IRON 15%
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Feta Broccoli

Ingredients
12 ounces broccoli florets (rinsed)
1/2 cup matchstick carrots
3 tablespoons feta cheese crumbles
1 tablespoon olive oil
1/2 teaspoon seasoned salt

Steps

1. Cut broccoli into bite-size pieces, if preferred. Combine all ingredients in microwave-safe bowl.
2. Cover and microwave on HIGH 4 minutes or until desired tenderness. Stir and serve.

CALORIES (per 1/4 recipe) 80kcal; FAT 5g; CHOL 5mg; SODIUM 300mg; CARB 6g; FIBER 3g; PROTEIN 4g; VIT A 110%; VIT C 130%; CALC 8%; IRON 4%
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Shopping List

Add items to your grocery list by clicking on the Add to My Grocery List next to any item below.

The icon will change to Currently on My Grocery List to indicate that it has been added.

ADD ALL 19 ITEMS TO LIST

Dairy
Add to your grocery list 2 tbsp + 1 tsp  butter
Add to your grocery list 3 tbsp feta cheese crumbles
Add to your grocery list 6 (2/3-oz) slices  provolone cheese

Dry Grocery
Add to your grocery list 1/2 cup Alfredo sauce
Add to your grocery list 1 tbsp country Dijon mustard
Add to your grocery list 2 tbsp flour
Add to your grocery list 2 cups instant rice
Add to your grocery list large zip-top bag
Add to your grocery list 1 tbsp olive oil
Add to your grocery list 1 1/2 tsp seasoned salt
Add to your grocery list 1/4 cup semisweet white wine (Riesling)

Produce
Add to your grocery list 1 (12-oz) bag broccoli florets
Add to your grocery list 2-3 sprigs  fresh Italian parsley
Add to your grocery list 2-3  green onions
Add to your grocery list 1  lemon
Add to your grocery list 1/2 cup shredded carrots

Seafood
Add to your grocery list 1 lb sea scallops

Suggested Items
Add to your grocery list French bread
Add to your grocery list cherry pie

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Utensils & Cookware

  • large sauté pan with lid
  • medium saucepan with lid
  • microwave-safe bowl with lid
  • zester (or vegetable peeler)
  • cooking spoons
  • knife and cutting board
  • measuring utensils  
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Aprons Advice

Bay scallops may be substituted; however, you should reduce cook time in step 3 from 5 minutes down to 2 minutes.
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Recipe Version seaf0043