4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
Ingredients:
4 ½ oz. fresh or defrosted scallops
½ tsp dry mustard
1 tsp pepper flakes (adjust to your spice level)
2 garlic cloves, minced
¼ tsp pepper
juice of one lemon *
½ cup water
1 ½ cup fresh or defrosted asparagus
3" long potato, sliced
Instructions:
Mix together lemon juice, dry mustard, pepper flakes, garlic, pepper & scallops.
Fill a non-stick frying pan with ½ cup water and place in scallops.
Cover with lid and cook on MED for 10 minutes, turning them once.
While scallops cook, slice a 3" long potato into ¼ - ½" slices and cook on a grill or lightly sprayed grill-pan until tender.
Take the asparagus and steam it for 5-10 minutes, depending on thickness, or until tender.
When scallops are done, remove from the pan and place on a plate with the grilled potatoes and asparagus. Spoon any remaining pan juices over the asparagus and scallops.
