Parmesan Crusted Scallops

Parmesan crusted scallops are fast and easy to make. They fit nicely into a vegetarian, low-calorie, keto and/or gluten-free lifestyle. Round off this healthy meal with Asparagus with Caramelized Onions and Tomatoes!

Parmesan Crusted Scallops

Parmesan Crusted Scallops

Course Main Course
Cuisine American
Servings 2 people
Calories 300 kcal

Ingredients
  

  • ¾ lb sea scallops (about 18 medium)
  • 2 tbsp butter, melted
  • 1 tbsp dry white wine
  • ½ tbsp lemon juice
  • ¼ cup parmesan cheese, divided
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½  tsp garlic powder
  • ½ tsp dried parsley
  • Dash cayenne pepper
  • Dash paprika

Instructions
 

  • Preheat oven to 350℉.
  • Rinse scallops and pat them dry.  Coat a baking pan with cooking spray and lay scallops out in a single layer.
  • In a small bowl, mix together butter, wine, lemon juice, 2 tbsp parmesan, salt, pepper, garlic powder, parsley and cayenne pepper.  Set aside until mixture thickens, about 10 minutes.
  • Divide the butter mixture evenly over the top of the scallops. 
  • Cover the pan with aluminum foil and bake until scallops are opaque and have an internal temperature of 115℉.  This should take between 20 and 30 minutes depending on the size of the scallops.
  • Remove the pan from the oven and take off the aluminum foil.  Sprinkle scallops with remaining parmesan and paprika.
  • Turn the oven to broil and move the oven rack to the broiler position.  Place the baking pan back into the oven and broil until the cheese is browned, 2-3 minutes.
  • Hack:  Reheat leftovers in the oven for 5-15 minutes, depending on size.  Microwave reheating is not recommended.  
  • Hack: Leftovers can be stored in the refrigerator for up to 4 days or tightly wrapped and frozen for up to 3 months. 
Keyword baked seafood, gluten-free, keto, low calorie, parmesan cheese, scallops, seafood, vegetarian

Summer Squash Sausage Skillet

This summer squash sausage skillet combines caramelized onions and summer squash with Italian sausage for an easy one-pan meal that’s low in carbs and calories!

Summer Squash Sausage Skillet
Summer Squash Sausage Skillet

Summer Squash Sausage Skillet

 

water

2 Italian sausage links (6 oz)

1 medium summer squash (12 oz)

½ Vidalia or sweet onion

4 tbsp butter

½ tsp dried thyme

½ tsp dried rosemary

½ tsp garlic powder

¼ tsp salt

¼ tsp black pepper

 

Pour water into a skillet until it measures ½“ and put on the stove over medium-high heat.  Add Italian sausage links and simmer, turning occasionally, until sausage reaches an internal temperature of 160℉, 12-15 minutes.

While the sausage is cooking, cut summer squash into ¼“ rounds and thinly slice the onion.

Remove sausage from skillet and turn heat to medium-low.  Put butter, thyme, rosemary, garlic powder, salt and pepper in the skillet.  Allow butter to melt and add squash and onion.  Cook, stirring occasionally, until onions and squash are soft and caramelized, about 45 minutes.  Add more butter, if necessary, to keep the food from sticking.

While the vegetables are cooking, slice sausage into rounds. Add the pan when vegetables are done and heat through.

Serve immediately.

 

3 servings, 405 calories per serving

Hack:  Leftovers can be stored in the refrigerator for up to 5 days or frozen in airtight containers for up to 12 months.

Easy Homemade Applesauce

Easy Homemade Applesauce
Easy Homemade Applesauce

Easy Homemade Applesauce

 

6 apples, any variety*

1 tsp lemon juice

Sugar to taste

Cinnamon or apple pie spice to taste

Peel apples and cut chunks directly off the core and into a medium saucepan.

Cover the pan and cook over medium-low heat until liquid begins to gather on the bottom of the pan (about 10 minutes).

Turn heat up to medium and continue to cook, stirring occasionally, until apples are tender and break up easily when stirring, approximately 10-20 minutes depending on the variety of apple.  Add lemon juice and stir to blend.

If smoother applesauce is desired, use a whisk or (after cooling slightly) blender to remove lumps.  Add sugar and spice to taste, if desired.

*Different apples will result in subtle flavor differences.  The sweeter the apple variety, the sweeter the applesauce. For this reason, I suggest you taste the finished applesauce before adding sugar or spices.

6 servings (⅓ cup), 60 calories per serving (not including added sugar)


Hack: 
Freeze leftovers in serving-sized portions for up to 3 months to use as a snack or in cooking/baking.

Hack:  Lemon juice is used to slow down oxidation and to keep the applesauce from browning.  It’s not necessary to the taste or texture of the finished product and can be left out if preferred.

 

Cauliflower Buffalo Bites

Cauliflower Buffalo Bites are a snack you can feel good about.  Serve ‘em up with some ranch or blue cheese dipping sauce!

Cauliflower Buffalo Bites
Cauliflower Buffalo Bites

Cauliflower Buffalo Bites

 

1 head cauliflower, cut into bite-sized florets

½ cup flour

½ cup water

Dash hot, sriracha or wing sauce

¼ tsp garlic powder

¼ tsp onion powder

¼ cup hot, sriracha or wing sauce

3 tbsp butter, melted

 

Preheat oven to 450℉. Line a baking sheet with parchment paper and spray with cooking spray.

In a medium bowl, mix together flour, water, onion powder and garlic powder. Add a dash of hot sauce.

Add cauliflower to batter and toss to evenly coat. Lay in a single layer on a baking sheet.

Bake for 20 minutes or until just beginning to brown.

In a medium bowl, mix hot sauce and butter. Add cauliflower and toss to coat. Return to baking sheet.

Bake for an additional 5 minutes or to desired brownness.

Serve with ranch or blue cheese dressing.

4 servings, 190 calories per serving (excluding dressing)

Hack: To reheat, place on a baking sheet lined with parchment paper. Heat at 375℉ until heated through, about 10 minutes

 

 

Penne Pasta with Tomatoes and Peas

Penne Pasta with Tomatoes and Peas is quick, light and super simple.  This dish is a winner at any meal!

Penne Pasta with Tomatoes and Peas
Penne Pasta with Tomatoes and Peas

Penne Pasta with Tomatoes and Peas

 

⅔ cup uncooked penne pasta (2 oz)

¼ cup frozen peas

1 tablespoon olive oil

1 ½ tsp minced garlic (1½ clove)

¾ cup cherry tomatoes, halved

⅛ tsp black pepper

⅛ tsp salt

¾ tsp dried basil

½ tsp dried parsley

1 tbsp shredded parmesan cheese

 

Cook pasta according to package directions. Add peas during the last 2 minutes of cooking. Drain.

Add oil to saute pan and heat over medium-low heat. Add garlic and saute for 4 minutes. Increase heat to medium-high. Add tomatoes and cook for 1 minute. Add pasta, salt and pepper to pan, cook for 3 minutes until heated through. Toss with basil and parsley, sprinkle with cheese. Serve immediately.

1 serving, 381 calories

 

 

Sausage and Butternut Squash Skillet

Sausage and Butternut Squash Skillet
Sausage and Butternut Squash Skillet

Sausage and Butternut Squash Skillet

 

8 ounces Chinese sausage, casings removed

2 teaspoons ground sage

1 teaspoon crushed rosemary leaves

½ teaspoon ground nutmeg

1 teaspoon salt (more or less, to taste)

1 teaspoon freshly ground pepper (more or less, to taste)

1 5 lb butternut squash, peeled, seeded and cut into 1-inch cubes (8 cups)

1 yellow onion, chopped

2 tablespoons fresh minced garlic

½ cup Swanson chicken stock

Parmesan cheese

 

In a large skillet (that has a lid), cook sausage and over medium-high until browned, while breaking into large pieces (about 6-7 minutes).

Add all remaining ingredients (except for cheese) and stir gently to combine. Bring to a simmer. Reduce heat to medium-low, cover and simmer for 18-20 minutes (while stirring occasionally), or until squash is tender. Top with grated Parmesan cheese.

 

4 servings, 300 calories per serving

 

Hack: Freeze leftovers in portion-sized freezer containers for quick “grab and go” meals.

Hack:   Fresh peeled and cubed butternut squash can be purchased in the produce department of the grocery store.  Frozen butternut squash can also be used (one 16 oz bag equals 4 cups).