Light, fresh, and airy meals always make me feel great and they are perfect for the upcoming summer heat. I’ve used whole wheat orzo to keep it healthy, feel free to substitute with regular.
This is a quick dish where you can choose to simply cook the scallops with EVOO salt and pepper or to use the flour coating I’ve used below. The flour coating adds flavor and creates a nice texture.
Looking for even lighter? Try this recipe where the scallops are served on a bed of spaghetti squash.
- 1 ½ pound Large Scallops, if frozen thaw and dry on paper towels
- 6 tablespoons flour
- 1 tablespoon garlic powder
- 2 teaspoons paprika
- 2 teaspoons cracked black pepper
- 1 teaspoon salt
- 1 cup orzo, I used whole wheat in the photo above
- ½ cup dry white wine
- 1 cup low sodium, fat free chicken broth
- 4 tablespoons olive oil, divided in half
- ½ large sweet onion, chopped
- 1 tablespoon minced garlic
- 2 tablespoons chives, chopped
- Juice of 1 lemon
Place flour, garlic powder, paprika, pepper and salt in a large plastic bag or bowl. Stir to mix. Add scallops and toss to coat. Set aside.
Heat olive oil on medium heat. Once hot sauté onion and garlic for 5 minutes, or until the onion is translucent.
Add Orzo and toss to coat and toast up a bit, 2 minutes.
Add white wine and broth. Bring to a boil. Cover and reduce heat to a low simmer for 15 minutes.
Heat 2 tablespoons of olive oil in a pan on medium-high heat. Once hot add the scallops to the pan, being sure not to overcrowd (they should not touch each other). Cook in batches if needed. Cook for 3-4 minutes on each side.
All scallops are different sizes, so a good way to test to your preferred level of done-ness is to take one and cut it in half to be very sure. I also look for the amount of liquid coming from the scallops, when this starts to disappear they are usually done, you do not want to overcook.
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