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Ингредиенты
- MANGO SALSA
- 1 c. mango peel, seed & dice
- 2 x poblano peppers diced
- 1 x red onion diced
- 1 Tbsp. honey
- 1 Tbsp. fat-free Caesar salad dressing or possibly extra virgin olive oil
- 1 bn minced fresh cilantro to taste
- 1 x red bell pepper diced salt and pepper to taste CINNAMON-CHILI CRUST
- 2 Tbsp. paprika Spanish or possibly red
- 2 Tbsp. sugar
- 2 Tbsp. cayenne
- 3 Tbsp. coriander seed crushed
- 2 Tbsp. salt or possibly less
- 2 Tbsp. cinnamon SCALLOPS
- 2 tsp oil for sauteing
- 40 whl sea scallops jumbo TO SERVE greens leafy
- 4 c. warm cooked rice garnished with fresh minced cilantro orange zest
- 1/4 c. grated carrots fresh
- 4 Tbsp. sunflower seeds honey coated
- 2 lb green beans steamed
Инструкции
- 1. In a medium bowl combine all of the mango salsa ingredients till well mixed. Set aside.
- 2. In a separate bowl combine the cinnamon-chili crust ingredients.
- 3. Debeard scallops, rinse and drain. Dust the scallops with the cinnamon-chili mix till completely covered. Let stand about 10 min.
- In a 12-inch skillet, heat the extra virgin olive oil and saute/fry scallops in batches for 2 to 3 min on each side or possibly till the desired tenderness.
- 4. Place the greens (spinach, mustard greens, or possibly frisee lettuce, etc.) on serving plates and top with a serving of scallops. Add in a dollop of mango salsa beside each scallop.
- MENU - Plate with confetti rice and steamed (crispy tender) young green beans. (Recipe may be halved.)
- Yield: 8 servings or possibly 5 scallops per
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 332g | |
| Recipe makes 8 servings | |
| Calories 346 | |
| Calories from Fat 39 | 11% |
| Total Fat 4.47g | 6% |
| Saturated Fat 0.45g | 2% |
| Trans Fat 0.03g | |
| Cholesterol 50mg | 17% |
| Sodium 2020mg | 84% |
| Potassium 1079mg | 31% |
| Total Carbs 43.0g | 11% |
| Dietary Fiber 13.2g | 44% |
| Sugars 8.35g | 6% |
| Protein 34.42g | 55% |
