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Scallops with Basil

Sweet, tender scallops are combined with colorful vegetables, then tossed with basil and mustard for a burst of flavor.

Counts as*

  • Cooked VegetableCounts as a serving of Cooked Vegetable
  • Healthy FatCounts as a serving of Healthy Fat
  • ProteinCounts as a serving of Protein

Suggestion

To complete your meal, add Raw Vegetable and Healthy Carbohydrate in amounts recommended by your meal plan.

Serving Size

Makes 4 servings (400 calorie Meal)
Makes 3 servings (600 calorie Meal)

What you'll need

3 TBSP olive oil, divided
1 TBSP Dijon mustard
2 TBSP chopped fresh basil leaves
¼ tsp. salt
2 pounds fresh sea scallops, or frozen and defrosted according to package directions
¾ tsp. black pepper
¾ cup dry white wine or chicken broth
2 green onions, finely chopped
½ medium red bell pepper, cut into very thin strips
1 medium carrot, cut into thin matchsticks
1 TBSP minced garlic

What to do

In a small bowl, combine 2 tablespoons of the olive oil with mustard, basil and salt and set aside. Rinse scallops and pat dry with a paper towel, sprinkle with black pepper. Place a large skillet over medium high heat, and add the remaining tablespoon of olive oil. Add half the scallops; cook 3 minutes on each side, or until done. Remove from pan, cover to keep warm, then cook the remaining scallops in the same manner and remove from the pan. Add the wine or broth to the pan, along with green onions, bell pepper, carrot and garlic, and cook a few minutes until vegetables just start to soften. Return scallops and any accumulated juices to the pan, and cook for less than a minute, stirring constantly, just until well mixed. Toss with oil-mustard-basil mixture and serve.

Per serving (400 calorie Meal)

Calories: 265
Protein: 24 g
Carbohydrate: 11 g
Fat: 11 g

Per serving (600 Calorie Meal)

Calories: 350
Protein: 32 g
Carbohydrate: 15 g
Fat: 15 g

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