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Scallops & Black Beans

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Submitted by AMYBOODOO

YIELD

4 servings

PREP

5 min

COOK

25 min

READY

30 min

Ingredients

1 1
EACH EACH ONIONS
1 1
EACH EACH GREEN BELL PEPPERS
1 1
1 15
TABLESPOON ML OLIVE OIL
divided
1 ½ 680.4
POUNDS G SCALLOPS
2 2
EACH EACH GARLIC CLOVES
minced
1 1
SMALL SMALL ZUCCHINI
½ 0.5
EACH EACH LIMES
fresh, juice only
15 433.5
OUNCES ML/G BLACK BEANS
15 433.5
OUNCES ML/G BABY CORN *
¼ 59
CUP ML SALSA
1 1
X X SALT *
1 1
X X BLACK PEPPER
fresh ground *

Directions

Cut onion in half lengthwise and sliver.

Julienne peppers and zucchini.

Cut scallops into thirds.

Drain and rinse canned beans and baby corn.

Preheat oven to 500F.

Combine onion and bell peppers in shallow baking dish .

Toss with 2 TS oil.

Roast for about 20 minutes, until vegetables are browned.

Set aside.

Heat remaining 1 TS oil in large nonstick skillet or cast-iron skillet over medium-high heat.

Add scallops and garlic and saut? for about 5 minutes.

Add zucchini and lime juice and saut? for another 2 minutes.

Add black beans, baby corn, salsa and roasted peppers and onions.

Continue to cook just long enough to heat through.

Add salt and pepper to taste.

Serve hot. Pass extra salsa at the table.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 423g (14.9 oz)
Amount per Serving
Calories 359 15% from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 90mg 30%
Sodium 939mg 39%
Total Carbohydrate 9g 9%
Dietary Fiber 10g 41%
Sugars g
Protein 96g
Vitamin A 26% Vitamin C 127%
Calcium 26% Iron 43%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Trans-fat Free, High Fiber
 
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