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4 ½ oz. protein, 1 veggie, and 1 carb per serving

  • 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


  1. Mix together lemon juice, dry mustard, pepper flakes, garlic, pepper & scallops.
  2. Fill a non-stick frying pan with ½ cup water and place in scallops.
  3. Cover with lid and cook on MED for 10 minutes, turning them once.
  4. While scallops cook, slice a 3" long potato into ¼ - ½" slices and cook on a grill or lightly sprayed grill-pan until tender.
  5. Take the asparagus and steam it for 5-10 minutes, depending on thickness, or until tender.
  6. 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.

* Hint: If your lemon is not very juicy, put it in the microwave for 10 seconds to help it release its juices.

∞ TipShrimp can be substituted for the scallops in this recipe.