Name: Scallops with Beans
Ingredients: 4 servings sea scallops, 1.5 lbs.; 1/4 tsp crushed red pepper; 2 tbsps basil; 1/4 tsp salt; 2 tbsps olive oil; 1 cup chicken broth; 2 cloves garlic; 1 cup chopped onion; 6 oz spinach; 1.4 fl oz white wine 1/4 cup; 2 cups white cannellini beans

Ingredients

16 oz sea scallops

1/4 tsp crushed red pepper

2 cups white cannellini beans

Directions

1.	Dry scallops in paper towels. Salt.
2.	Brown scallops in olive oil, and cook for 2 minutes each side. Remove and set aside.
3.	Brown onions, for 2 minutes.
4.	Add garlic and crushed red pepper and white wine, cook for 1 minute.
5.	Add broth and beans (drained if canned), cook for 2 minutes. Stir in spinach (or arugula) till wilted.
6.	Remove from heat. Stir in basil. Serve and enjoy.
7.	Note: based on recipe from Cooking Light.

Nutritional Summary

There are 344 calories in 1 serving of Scallops with Beans.

Calorie Breakdown: 22% fat, 44% carbs, 35% prot.

Nutrition Facts

Serving Size

per serve

Amount Per Serving

Calories

344

% Daily Values*

Total Fat

8.44g

11%

Saturated Fat

2.09g

10%

Trans Fat

0g

Polyunsaturated Fat

1.009g

Monounsaturated Fat

5.006g

Cholesterol

40mg

13%

Sodium

566mg

25%

Total Carbohydrate

38.59g

14%

Dietary Fiber

7.9g

28%

Sugars

2.02g

Protein

30.48g

Vitamin D

-

Calcium

156mg

12%

Iron

5.32mg

30%

Potassium

917mg

20%

Vitamin A

206mcg

23%

Vitamin C

15.3mg

17%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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