Scallops with Roasted Veg under 500 calories

Print Recipe
Scallops with Roasted Veg under 500 calories
Scallops with Roasted Veg, is simple to prepare, EASY to cook, and a breeze to clean up after. I love one pot cooking, less fuss, less mess, and it allows the flavors to infuse throughout the dish. This meal weighs in comfortably under 500 calories, so is perfect for a fast day meal.
Votes: 0
Rating: 0
You:
Rate this recipe!
Add to Meal Plan:
This recipe has been added to your Meal Plan
Nutrition Facts
Scallops with Roasted Veg under 500 calories
Amount Per Serving
Calories 478 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 18g 90%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 70mg 23%
Sodium 557mg 23%
Potassium 679mg 19%
Total Carbohydrates 28g 9%
Dietary Fiber 7g 28%
Sugars 8g
Protein 43g 86%
Vitamin A 155%
Vitamin C 136%
Calcium 11%
Iron 17%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Prep Time 10 mintues
Cook Time 30 minutes
Servings
people
Ingredients
Course Main Dish
Prep Time 10 mintues
Cook Time 30 minutes
Servings
people
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Add to Meal Plan:
This recipe has been added to your Meal Plan
Nutrition Facts
Scallops with Roasted Veg under 500 calories
Amount Per Serving
Calories 478 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat 18g 90%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 70mg 23%
Sodium 557mg 23%
Potassium 679mg 19%
Total Carbohydrates 28g 9%
Dietary Fiber 7g 28%
Sugars 8g
Protein 43g 86%
Vitamin A 155%
Vitamin C 136%
Calcium 11%
Iron 17%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat the oven to 450F
  2. Add the veg to the pan and toss them around to coat with the oil
  3. Roast in the oven for 10 minutes, then stir the veg to ensure coated well with the oil again, and return to the oven for another 10 minutes
  4. After the 2nd 10 minutes is up, add the scallops to the pan, turn them over in the oil to coat and return the pan to the oven for the final 10 minutes (or until the scallops are cooked through)
  5. Plate up with the veg first, then the top with scallops, and finally pour any remaining juices/oil from the pan over the meal to finish it off
Recipe Notes

The final 10 minutes cooking time may vary depending on the size of the scallops.

Macro Nutrient Breakdown

Screenshot_2015-07-29-23-58-12

Share this Recipe
Related Posts
Most Used Tags