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Publix Simple Meals

Scallops Dijonnaise, Lemon Rice, and Feta Broccoli

Servings:
Makes 4 Servings
Total Time:
40 minutes
Active Time:
40 minutes

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


Cooking Instructions

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.

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.

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.

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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Nutritional Information

Please see individual recipes for nutritional information.

Scallops Dijonnaise

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%

Lemon Rice

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%

Feta Broccoli

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%