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{New Series} : Fall Recipe File :: Citrus Scallops With Fall Vegies

Posted Aug 28 2012 12:40pm

Having some extra time off before going back to school I decided to clean house a bit. I went through my stacks of old fitness magazines and ripped out workouts and recipes I would like to try. I ended up with a new stack…of ripped out magazine pages. Fantastic. I decided to go through my recipe pile and start cooking. This fall is going to be crazy with me going back to work and grad school and I would like to get organized and stay healthy. I decided to make my new project into a blog series. Each recipe that I make (and enjoy!) I will document on the blog. This way I will have an electronic copy of the recipe and be able to get rid of the ripped out copy. Also I can share these new healthy recipes with you!

Up first we have:

Citrus Scallops With Fall Veggies
adapted from SELF Magazine

Heat oven to 450. Cut brussel sprouts in half, toss with olive oil, salt, pepper & garlic. Cut 1 sweet potato into french fry sized strips. Toss with oil, salt and pepper. Roast in the oven on baking sheet for 20 minutes.

sweet potato french fries

On stove, heat olive oil & chopped garlic over medium heat. Cook 3/4 pound sea scallops 4 minutes each side and remove from skillet. In the same skillet, heat 2 tsp sugar for 4 minutes over medium heat, stirring constantly. Removing skillet from heat, whisk in 1/2 cup orange juice and 2 tsp white wine vinegar. Return to heat and bring mixture to boil. Reduce heat to medium, cooking until think (approximately 5-8 minutes) Remove from heat, stir in 2 tsp unsalted butter. Return to heat and add scallops to skillet, covering with sauce. Divide and plate. Serves 2.

scallops, brussel sprouts & sweet potato fries

I didn’t think Dan would eat the sweet potato fries since he doesn’t like yams so I also made a salad.

Cucumber, Tomato & White Bean Salad

cucumber & tomato salad with beans

This recipe is pretty simple : ) Toss ingredients with salt, pepper basil & italian dressing.

This recipe was a huge hit. Dan even ate the sweet potato fries! I also couldn’t believe he agreed to eat a seafood dinner- he is not big into fish, although he has been loving shrimp lately. After he ate it I told him how healthy it was…he couldn’t believe it!

According to SELF, here are the nutritional stats for this dish (keep in mind that I modified it)

THE SKINNY 545 calories, 19 g fat (6 g saturated), 61 g carbs, 11 g fiber, 37 g protein

Not bad! And there’s more!

Superfoods & Nutritional Benefits

*Brussel Sprouts: good source of antioxidants & fiber, helps reduce inflammation, prevents cancer, good source of vitamin k, promotes cardiovascular function, aids in digestion
*Sweet Potatoes: good source of fiber, heart healthy, rich in beta carotene (vitamin A), great source of mangnese & rich in vitamins C & E.
*Olive Oil: A healthy fat which protects against heart disease.
*Scallops: healthy fat, protein, iron, selenium
*Tomato: Rich in lycopene & high in antioxidants. Reduces the risk of heart disease.
*White Beans: High in fiber, antioxidants & protein.
*Cucumber: Good source of potassium & vitamin K.
*Black Pepper: Good source of vitamin K & iron.
*Garlic: Cardiovascular benefits & cancer fighting properties.
*Orange Juice: Good source of vitamin C, protects against inflammation, improves blood pressure & decreases LDL

So there you have it! Literally the only ingredients I added that were not considered superfoods were the salt, butter and vinegar, although I would disagree with vinegar not being a superfood.

Thanks for your comments and questions on Magnesium. I am working on a post for you! Also, thanks for helping Missy get to 100 followers. She made it!

* I opened an etsy shop with some of the DIY projects I made for . Check it out here . In celebration of the launch, my business partner, Krista & I are hosting a giveaway on our wedding site. Enter here !

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