Scallops, Black Beans and Brussel Sprouts

Name: Scallops, Black Beans and Brussel Sprouts
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: American, World Cuisine
Ingredients: 1 cup black beans, drained; 1/2 cup veggie broth; 4 tbsp pico de gallo; 1 tbsp garlic; 1 tsp cumin; Olive oil spray; 6 oz giant sea scallops, pat dried; 1 cup Brussels sprouts; Sea salt; pepper; Cumin; Pepper; Ground Red pepper; Garlic; Sea salt; Garlic; Pepper; Ground Coriander

1 step

Prep:10minCook:30min

1 Red (1 serving protein) 1 Green (1 serving veggies) 1 Blue (1 serving carb)

Updated at: Sat, 29 Jun 2024 20:38:19 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories426.5 kcal (21%)

Total Fat13.6 g (19%)

Carbs44.4 g (17%)

Sugars5.4 g (6%)

Protein33.6 g (67%)

Sodium2986.8 mg (149%)

Fiber13.4 g (48%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1 cupblack beans

drained

½ cupveggie broth

4 Tbsppico de gallo

1 Tbspgarlic

1 tspcumin

olive oil spray

6 ozsea scallops

giant, pat dried

1 cupbrussels sprouts

sea salt

pepper

Seasoning for scallop

Seasoning for Brussels sprouts

garlic

pepper

ground coriander

Instructions

Step 1

1) Place black beans to a pot. Add veggie broth, pico de gallo, garlic, cumin and pepper. Set on low-medium heat. Cover. Cook for 20 minutes. 2) Spray a skillet with olive oil. Season scallops. 3) Set skillet on medium- high heat. Sear scallops on. both sides. 4) Steam Brussels sprouts. Season.