If you love spicy food, this dish is for you. The combination of blackening spice and chutney will tantalize your taste buds.

　　

Ingredients

serves 4, 1 1/2 cups per serving

　　1 cup uncooked instant brown rice

　　3 tablespoons lemon juice

　　1 pound sea scallops, rinsed and patted dry

　　1 tablespoon olive oil

　　1 1/2 teaspoons blackening spice and 1 1/2 teaspoons blackening spice, divided use

　　1/2 teaspoon white pepper and 1/2 teaspoon white pepper, divided use

　　1/4 cup frozen peas

　　2 tablespoons chutney

　　

Step 1

Prepare the rice using the package directions, omitting the salt and margarine and adding the lemon juice to the water.

　　

Step 2

Put the scallops in a medium bowl. Add the oil, stirring well to coat. Sprinkle with 1 1/2 teaspoons blackening spice and 1/2 teaspoon pepper. Stir.

　　

Step 3

Heat a large nonstick skillet over high heat. Cook the scallops for 3 minutes, or until slightly firm, without stirring. Sprinkle with the remaining 1 1/2 teaspoons blackening spice and 1/2 teaspoon pepper. Turn over. Cook for 3 to 5 minutes, or until white, without stirring.

　　

Step 4

Meanwhile, prepare the peas using the package directions, omitting the salt and margarine.

　　

Step 5

Spoon the rice onto plates. Sprinkle with the peas. Spoon the scallops over the rice. Top with the chutney.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 239

　　

Step 8

Total Fat: 5.0g

　　

Step 9

Saturated: 0.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 1.0g

　　

Step 12

Monounsaturated: 3.0g

　　

Step 13

Cholesterol: 37mg

　　

Step 14

Sodium: 200mg

　　

Step 15

Carbohydrates: 26g

　　

Step 16

Fiber: 2g

　　

Step 17

Sugars: 4g

　　

Step 18

Protein: 22g

　　

Step 19

Dietary Exchanges

　　

Step 20

1 Starch

　　

Step 21

1/2 Carbohydrate

　　

Step 22

3 Lean Meat

　　American Heart Association Quick & Easy Meals