Scallops with Garlicky Black-Eyed Peas

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Black-eyed peas are a good source of calcium, fibre and folate, as well as being low on the glycemic scale.

Tags: Advanced, One Hour, Entrées, Lunches, Shellfish, Rice & Grains, Beans, President's Choice Blue Menu, Healthy Insider’s Report 2013, Low Sodium, High Fibre
Serves: 6
Skill level: Advanced
Prep time: 10  minutes
Cooking time: 60  minutes
Total: 70  minutes

Additional Information

Ingredients

1 cup (250 mL) PC Organics Black-Eyed Peas
1 cup (250 mL) PC Organics Long Grain Brown Rice
2 tbsp (25 mL) PC Splendido Extra Virgin Olive Oil - Cold Pressed
1 bag (400 g) PC Blue Menu Wild Nova Scotian Frozen Sea Scallops , thawed and drained
Half sweet red pepper, finely diced
1/4 cup (50 mL) dry white wine
3 tbsp (45 mL) fresh lemon juice
1 tbsp (15 mL) PC Blue Menu Roasted Garlic Seasoning Blend
1/4 cup (50 mL) chopped fresh parsley
1 tbsp (15 mL) PC Splendido Balsamic Vinegar of Modena - Four Leaf

Instructions

  1. Place black-eyed peas in saucepan. Cover with 3 cups (750 mL) cold water. Bring to a boil. Reduce heat to medium-low; cook uncovered for 1 hour or until tender.
  2. Meanwhile, cook rice: In saucepan, combine rice and 2 cups (500 mL) water. Bring to a boil. Reduce heat to medium. Cook uncovered until liquid is almost absorbed, about 15 minutes. Cover, reduce heat to low and cook for 20 minutes or until very tender.
  3. Drain cooked black-eyed peas, rinse under cold running water and set aside.
  4. In large frying pan, heat oil over high heat. Add scallops; cook for 1 minute per side or until slightly coloured. Add peppers; cook 30 seconds. Add wine, lemon juice and seasoning. Bring to a boil, reduce heat to medium and cook uncovered for 5 minutes or until liquid is slightly reduced and scallops are cooked through. Stir in black-eyed peas and parsley.
  5. Divide rice among six plates. Top each mound of rice with 1 cup (250 mL) of scallop-pea mixture. Drizzle each serving with 1/2 tsp (2 mL) balsamic vinegar.

Chef's Tips

In a hurry? Substitute two 540 mL cans black-eyed peas, rinsed and drained and stir in at end of step 4; time to prepare recipe will go down, but sodium will go up!

Nutritional Information

Per serving:
Calories 380 Cal
Fat 7 g
Sodium 125 mg
Carbohydrate 57 g
Fibre 8 g
Protein 22 g
low in sodium
high in fibre