Heart-Smart_Recipes_2016_

Heart-Smart Recipes 57

Seared Scallops with

Citrus-Ginger Quinoa

SERVINGS 4 (3 to 4 scallops +^1 ⁄ 3 cup quinoa +

1 Tbsp. sauce each)

PREP 20 minutes COOK 15 minutes

1 lb. fresh or frozen sea scallops

1 cup water

(^1) ⁄ 2 cup quinoa, rinsed and drained
1 tsp. grated fresh ginger
(^3) ⁄ 4 tsp. orange zest
(^1) ⁄ 2 tsp. lemon zest
(^1) ⁄ 4 tsp. salt
(^1) ⁄ 4 tsp. crushed red pepper
2 Tbsp. snipped fresh basil
4 tsp. but er
(^1) ⁄ 2 cup reduced-sodium chicken broth

1. Thaw scallops, if frozen. Rinse scallops; pat
   dry with paper towels.


2. In a small saucepan combine the water,
   quinoa, ginger,^1 ⁄ 2 teaspoon of the orange zest,

(^1) ⁄ 4 teaspoon of the lemon zest, the salt, and
crushed red pepper. Bring to boiling; reduce heat.
Simmer, covered, about 15 minutes or until liquid
is absorbed. Stir in basil.

3. Meanwhile, in a large skillet melt but er over
   medium-high heat. Add scallops to skillet. Cook
   2 to 3 minutes or until scallops are nearly
   opaque, turning once. Remove scallops from
   skillet; keep warm. Add broth and remaining
   orange and lemon zest to skillet. Bring to boiling.
   Boil, uncovered, 2 minutes.


4. Serve scallops and broth over quinoa. If
   desired, garnish with fresh basil leaves.
   PER SERVING: 215 CAL. | 6 G TOTAL FAT (3 G SAT. FAT)
   48 MG CHOL. | 434 MG SODIUM | 17 G CARB. | 2 G FIBER
   0 G SUGARS | 23 G PRO.

Brussels Sprout and Buckwheat Hash
SERVINGS 6 (1 cup each)
START TO FINISH 50 minutes

(^3) ⁄ 4 cup untoasted buckwheat groats
1 egg white
2 tsp. canola oil
1 1 ⁄ 2 cups water
(^1) ⁄ 2 tsp. salt
10 strips lower-sodium, less-fat bacon,
chopped
1 lb. fresh Brussels sprouts
2 medium leeks, trimmed, halved, and cut
crosswise into^1 ⁄ 2 -inch-thick slices
2 medium cooking apples, quartered, cored,
and thinly sliced
1 Tbsp. snipped fresh sage or thyme
1 Tbsp. honey
2 Tbsp. cider vinegar

1. In a large dry nonstick skillet cook groats over
   medium-high heat 4 to 5 minutes or until browned
   and fragrant, stirring occasionally. Cool slightly. In
   a bowl beat egg white and oil until foamy. Stir in
   groats until well coated. Return buckwheat
   mixture to skillet. Cook over medium-high heat
   about 3 minutes or until groats have separated
   and are browned, stirring o en. Remove from
   heat; add the water and^1 ⁄ 4 teaspoon of the salt.
   Return to heat. Bring to boiling; reduce heat.
   Simmer, covered, 10 to 12 minutes or until
   buckwheat is tender and liquid is absorbed.


2. Meanwhile, in an extra-large skillet cook
   bacon over medium heat until crisp, stirring
   occasionally. Transfer bacon to a bowl; reserve
   2 tablespoons of the drippings in skillet. Discard
   remaining drippings.


3. Trim stems and remove any wilted outer leaves
   from Brussels sprouts. Wash sprouts; drain well
   and cut in half. Add sprouts to bacon drippings in
   skillet. Add leeks and the remaining^1 ⁄ 4 teaspoon
   salt. Cook, covered, over medium heat 5 minutes.
   Add apples; cook, uncovered, 5 to 10 minutes more
   or until sprouts are tender and golden brown,
   stirring occasionally.


4. Add cooked buckwheat to the Brussels sprouts
   mixture. Sprinkle with sage and drizzle with
   honey. Cook and stir 1 to 2 minutes more or until
   heated through. Remove from heat. Drizzle with
   vinegar; toss to coat. Top with bacon.

PER SERVING: 208 CAL. | 5 G TOTAL FAT (1 G SAT. FAT)
6 MG CHOL. | 346 MG SODIUM | 35 G CARB. | 7 G FIBER
12 G SUGARS | 9 G PRO.

SEARED SCALLOPS WITH

CITRUS-GINGER QUINOA

GETTING THE

MOST OUT OF

GRAINS

Try FARRO, an

ancient variety of

wheat, in soups and

as a hot breakfast

cereal. Combine

cooked farro

with reduced-fat

feta cheese and

mushrooms for a

tasty side dish.

Stir black beans

and cumin into

cooked QUINOA

for a quick salad.

And use quinoa

as the base for

tabbouleh, a salad

traditionally made

with cracked wheat.

quinoa