Shopping tip: Be sure to buy “dry” sea scallops. “Wet” scallops, which have been treated with sodium tripolyphosphate (STP), are not only mushy and less flavorful, but will not brown properly.
Tip: Place sliced almonds in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
270 calories; protein 16g; carbohydrates 29.1g; dietary fiber 3g; sugars 18.4g; fat 10.7g; saturated fat 1.4g; cholesterol 27.2mg; vitamin a iu 921.8IU; vitamin c 9mg; folate 56.4mcg; calcium 49.4mg; iron 1.4mg; magnesium 54.3mg; potassium 484.9mg; sodium 745mg; thiamin 0.1mg; added sugar 5g.
1 1/2 fruit, 1 vegetable, 2 1/2 lean meat, 1 1/2 fat