Lite BBQ Sea Scallops w/Southwestern Grits

[BigDisneyKid]

This is a great recipe for year round.
Seafoods generally are packed with Omega-3s and a can be a very low fat source of protien for most any diet.


Lite Scallops with Southwestern Grits

14oz can of reduced sodium, fat-free chicken broth
2/3C water
1/2C uncooked white grits
3 Tbsp. Parmesan Cheese
2 Tbsp. Mrs. Dash
7oz. Sea Scallops
(blotted dry with paper towels)
1/4C lite BBQ sauce
2 tsp. lime juice
Nonstick Cooking Spray
Parsley

Grits
In a Medium nonstick pan;
mix broth, water & grits.
Cook over medium heat 3-4 mins, sitrring constantly.
Reduce heat and cover, for 20 mins. stirring every 5 mins., untill grits are
thick and creamy. More water can be added if they thicken too much.
Stir in Cheese & Mrs. Dash...Keep Warm.

Scallops
Preheat oven to 500F. (broiler setting)
Spray a baking sheet with cooking spray.
Place Scallops about 2" apart from each other on sheet.
Brush on BBQ sauce, reserving 1 Tbsp.
Broil 5-7 mins., or until scallops or firm

Plating
Spoon a generous amont of grits onto 2 plates, top with scallops.
Brush remaining BBQ sauce over scallops,
Sprinkle Lime juice over scallops,
Sprinkle or garnish with parsley.

Makes 2 Servings
(each approx.)
300 Calories
26g Protein
42g Carbohydrate
3g Fat

Enjoy!

 

[vickyBaby]

OH that sounds SOOOOO good. I'm going to have to try it.