Pan-Blackened Scallops Over Lemon Rice

Preparation

1. Step 1

   Prepare the rice using the package directions, omitting the salt and margarine and adding the lemon juice to the water.

   Step 2

   Put the scallops in a medium bowl. Add the oil, stirring well to coat. Sprinkle with 1 1/2 teaspoons blackening spice and 1/2 teaspoon pepper. Stir.

   Step 3

   Heat a large nonstick skillet over high heat. Cook the scallops for 3 minutes, or until slightly firm, without stirring. Sprinkle with the remaining 1 1/2 teaspoons blackening spice and 1/2 teaspoon pepper. Turn over. Cook for 3 to 5 minutes, or until white, without stirring.

   Step 4

   Meanwhile, prepare the peas using the package directions, omitting the salt and margarine.

   Step 5

   Spoon the rice onto plates. Sprinkle with the peas. Spoon the scallops over the rice. Top with the chutney.

2. nutrition information

   Step 6

   (Per Serving)

   Step 7

   Calories: 239

   Step 8

   Total Fat: 5.0g

   Step 9

   Saturated: 0.5g

   Step 10

   Trans: 0.0g

   Step 11

   Polyunsaturated: 1.0g

   Step 12

   Monounsaturated: 3.0g

   Step 13

   Cholesterol: 37mg

   Step 14

   Sodium: 200mg

   Step 15

   Carbohydrates: 26g

   Step 16

   Fiber: 2g

   Step 17

   Sugars: 4g

   Step 18

   Protein: 22g

   Step 19

   Dietary Exchanges

   Step 20

   1 Starch

   Step 21

   1/2 Carbohydrate

   Step 22

   3 Lean Meat