Couscous is a great secret weapon for busy nights because it needs only a 5-minute soak to be ready for the table. If you don't like scallops, peeled deveined jumbo shrimp make a tasty substitute.
- Portion size 4 servings
Ingredients
- 1 pkg sea scallop thawed
- pinch each salt and pepper
- 2 1/2 teaspoons olive oil
Tarragon Butter Sauce:
- 1/2 cup sodium-reduced chicken broth
- 2 tablespoons butter
- 1 tablespoon chopped fresh tarragon
Zucchini Couscous:
- 2 1/2 teaspoons olive oil
- 2 shallots diced
- 2 cloves garlic minced
- 2 zucchinis quartered and chopped
- 1 tablespoon chopped fresh tarragon
- 1 cup couscous
- 1 1/2 cup sodium-reduced chicken broth
- 1/4 cup sliced almonds toasted
- 1 tablespoon lemon juice
- pinch each salt and pepper
Method
Zucchini Couscous: In saucepan, heat oil over medium heat; cook shallots, garlic and zucchini, stirring often, until shallots are softened and zucchini is light golden, about 5 minutes. Stir in tarragon; scrape into bowl. Stir in couscous. Add broth to pan; bring to boil. Pour over couscous mixture; cover and let stand until no liquid remains, about 5 minutes. Fluff with fork; stir in almonds, lemon juice, salt and pepper.
Meanwhile, sprinkle scallops with salt and pepper. In large nonstick skillet, heat oil over medium-high heat; cook scallops, turning once, until golden and opaque, about 5 minutes. Using slotted spoon, transfer to plate; keep warm.
Tarragon Butter Sauce: In same pan, bring broth to boil over medium-high heat; cook until slightly thickened, about 2 minutes. Reduce heat to medium; stir in butter and tarragon. Cook, stirring,
until glossy, about 5 minutes. Serve over scallops and couscous.
Nutritional facts per serving: about
- Fibre 3 g
- Sodium 541 mg
- Sugars 4 g
- Protein 26 g
- Calories 391.0
- Total fat 16 g
- Cholesterol 54 mg
- Saturated fat 5 g
- Total carbohydrate 36 g
%RDI
- Iron 24.0
- Fibre 0.0
- Folate 25.0
- Sodium 0.0
- Sugars 0.0
- Calcium 12.0
- Protein 0.0
- Calories 0.0
- Total fat 0.0
- Vitamin A 17.0
- Vitamin C 20.0
- Potassium 0.0
- Cholesterol 0.0
- Saturated fat 0.0
- Total carbohydrate 0.0
