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| Recipe: Honeyed Scallops with Tropical Fruit Salsa |
Servings: 4
Preparation Time: 25 min.
Cooking Time: 20 min.
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| Ingredients: |
- 1 Lbs. scallops
- skewers
- 1/3 cup honey
- 2 tsp. chili sauce
- 1/3 cup dry white wine or apple cider
- 1 tsp. fresh ginger, grated
- 1/2 Lbs. farfalle or other pasta
- 1 Tbs. cornflour
- 4 tsp. water
- 1/2 Lbs. fresh pineapple, chopped
- 1/3 Lbs. fresh mango, chopped
- 4 tsp. fresh mint, chopped
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| Cooking Directions: |
Thread scallops onto small skewers, place in shallow glass dish. Combine next 4 ingredients and pour over kebabs. Cover and refrigerate at least 3 hours. Remove kabobs from marinade. Just before serving, prepare barbecue or grill. Cook pasta in a large pan of boiling water 10 minutes, or until al dente. Drain and keep warm. Combine cornflour, water and reserved marinade in a jar with a tight-fitting lid. Shake well. Cook mixture in a heavy pan over medium high heat, stirring, until mixture boils and thickens. Keep warm. Combine remaining ingredients in a bowl, mix
gently. Grill or barbecue kabobs 3-4 minutes, turning, until scallops are just tender. Serve kabobs on pasta with thickened marinade. Serve with tropical fruit salsa. |
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| Per Serving:
calories 513, fat 2.8g, calories from fat 5%, protein 29.6g, cholesterol 41.3mg, dietary fiber 3.2g
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| Nutrients |
Exchanges |
| Calories |
513 |
Milk Exchanges |
0.0 |
| Protein |
29.6g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
91.5g |
Fruit Exchanges |
1.0 |
| Dietary Fiber |
3.2g |
Bread Exchanges |
3.4 |
| Sugar |
39.0g |
Other Carbohydrates/Sugar Exchanges |
1.5 |
| Fat Total |
2.8g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
1.1g |
Very Lean Meat/Protein Exchanges |
2.5 |
| Mono-unsaturated Fat |
0.6g |
Fat Exchanges |
0.3 |
| Poly-unsaturated Fat |
1.1g |
| % Calories from Fat |
5% |
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| Cholesterol |
41.3mg |
| Sodium |
210.5mg |
| Vitamins |
Minerals |
| Vitamin A |
212.7IU |
Calcium |
55.2mg |
| Thiamin (B1) |
1.7mg |
Copper |
1.1mg |
| Riboflavin (B2) |
1.8mg |
Iron |
3.3mg |
| Niacin (B3) |
6.8mg |
Magnesium |
116.2mg |
| Vitamin B6 |
1.0mg |
Manganese |
3.1mg |
| Vitamin B12 |
1.9mcg |
Phosphorus |
381.8mg |
| Vitamin C |
26.3mg |
Potassium |
692.1mg |
| Vitamin E |
2.8IU |
Selenium |
67.5mcg |
| Folate |
45.4mcg |
Sodium |
210.5mg |
| Pantothenic Acid |
0.9mg |
Zinc |
2.9mg |
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