Easy 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

Did you know?  Scallops are considered to be one of the healthiest kinds of seafood!

Creamy Garlic Parmesan Chicken

Creamy garlic parmesan chicken is a quick and easy one-skillet meal that’s low in carbs and calories but rich in flavor!!

Creamy Garlic Parmesan Chicken

Creamy Garlic Parmesan Chicken

(Courtesy:  Arty Garland)
Course Main Course
Servings 3
Calories 450 kcal

Ingredients
  

  • ½ lb skinless boneless chicken breast, cut into 3 strips
  • 2 tbsp olive oil
  • 1 cup sliced mushrooms
  • 1 tbsp butter
  • 1 garlic clove, minced (1 tsp)
  • 1 tbsp flour
  • ½ cup chicken bouillon
  • ½ cup heavy cream
  • ½ cup Parmesan, shredded
  • 1 tsp garlic powder
  • ½ tsp salt
  • ½ tsp pepper
  • 1 cup frozen spinach, thawed and squeezed dry
  • 1 cup grape tomatoes

Instructions
 

  • Heat olive oil over medium-high heat. Add chicken and brown on all sides. Remove from the pan.
  • Add mushroom and cook until tender, 4-5 minutes. Remove from the pan.
  • Turn heat to medium. Melt butter in the pan, add garlic and cook until fragrant, about 1 minute. Add flour and cook until it simmers, stirring constantly.
  • Add bouillon, heavy cream and Parmesan, garlic powder, salt and pepper. Bring back to a simmer and cook for one minute or until thickened.
  • Add spinach, tomatoes and mushrooms to the cream mixture and bring to a simmer. Add chicken and cook until it registers an internal temperature of 160℉, 7-10 minutes.
  • Hack: Store leftovers in the refrigerator for up to 5 days.
Keyword chicken, creamy, easy, fast and easy, garlic, healthy, low calorie, low carb, one pan meal, one pan recipe, one skillet meal, parmesan cheese, quick and easy, spinach

Did you know?  Chicken is a great source of protein and has been linked to a variety of health benefits.

Suggestion:  Serve this with a tasty side of baked rice pilaf!

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