Sesame-Seared Scallop and Black Bean Toss |
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Prep Time: 10 Minutes Cook Time: 20 Minutes |
Ready In: 30 Minutes Servings: 2 |
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A fast, flexible, and healthy dinner from Living the G.I. Diet . Substitute peeled shrimp for the scallops if you prefer, or asparagus, cauliflower, or green beans for the broccoli. Ingredients:
2 tablespoons sesame seeds |
8 ounces sea scallops |
2 teaspoons canola oil |
1/2 cup thinly sliced red onion |
1 garlic clove, minced |
2 cups broccoli florets |
1 red bell pepper, stemmed, seeded, and sliced |
1 cup cooked black beans |
2 tablespoons hoisin sauce |
1/4 cup fresh orange juice |
1/2 teaspoon toasted sesame oil |
1 pinch salt |
1 pinch black pepper |
1/4 cup chopped fresh cilantro (optional) |
Directions:
1. Place the sesame seeds on a plate. Press each scallop into the seeds to coat the sides and set aside.
2. Heat the oil in a large nonstick skillet over medium-high heat. Sear the scallops on all sides until just browned, taking care not to scorch the seeds. Remove to a plate and cover to keep warm. Leave any remaining seed in the skillet and reduce the heat to medium.
3. Add the onion and garlic to the skillet and cook for 3 minutes. Add the broccoli, bell pepper, beans, hoisin, juice, sesame oil, and seasonings and cook until the broccoli is tender-crisp, about 8 minutes. Return the scallops to the skillet and heat through. Sprinkle with cilantro.
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