Diabetes Forecast

Asparagus and Scallops

Per Serving

Asparagus and Scallops

Makes: 4 servings
Serving Size: 3 oz scallops, 1/2 cup vegetables
Calories 165
Fat 8 g
Saturated Fat 1.7 g
Trans Fat 0 g
Carbohydrate 6 g
Fiber 1 g
Sugars 1 g
Cholesterol 30 mg
Sodium 455 mg
Potassium 370 mg
Protein 15 g
Phosphorus 410 mg
Choices: Nonstarchy Vegetable 1, Lean Protein 2, Fat 1
  • Makes: 4 servings
  • Serving Size: 3 oz scallops, 1/2 cup vegetables
  • Preparation Time: 10 minutes
  • Cooking Time: 10 minutes


1 lb. asparagus
1 lb. large sea scallops
1/2 tsp. freshly ground black pepper
2 Tbsp. olive oil
1/3 cup dry white wine
2 tsp. fresh lemon juice
1 tsp. unsalted butter


  1. Break off the woody ends of the asparagus. Slice the stems into 1/2-inch diagonal pieces, leaving the tips whole; set aside.
  2. Pat the scallops very dry. Sprinkle both sides of the scallops with pepper; set aside.
  3. In a large skillet, heat the olive oil over medium heat. Add the asparagus and cook for 4 to 5 minutes, until tender-crisp. Remove the asparagus with a slotted spoon. Increase the heat to medium high. Add the scallops and sear them on each side for about 2 minutes per side. Remove the scallops to a plate.
  4. Carefully add the wine and lemon juice to the skillet (the mixture may splatter a bit). Scrape up any browned bits and boil until reduced to 1/4 cup. Add the butter and cook 1 minute. Return the scallops and any accumulated juices to the skillet. Fold in the asparagus and heat through for 15 seconds. Serve immediately.

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