Pan-Roasted Scallops With Sesame Sauce - PCOS-Friendly Recipe

Servings: 4

Lunch

This Pan-Roasted Scallops With Sesame Sauce is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Kitty Broiher, M.S., R.D., and Kimberly Mayone These Asian-influenced pan-roasted scallops cook in less than 6 minutes. Serve with white rice and a side of edamame for a healthy, well-balanced meal.

Ingredients

16 large sea scallops (about 1 3/4 pounds)
1 sliced green onion (white and green sections reserved separately)
2 garlic cloves, minced (about 1 teaspoon)
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
3 teaspoons sugar
1/2 teaspoon cornstarch
1 tablespoon sesame oil
1/8 teaspoon crushed red pepper
1 teaspoon canola oil
1/8 teaspoon black pepper

Instructions

Remove scallops from the refrigerator, and bring them to room temperature (about 10 minutes). In a small mixing bowl, add the white onion pieces and the next 7 ingredients (through crushed red pepper); stir with a whisk to combine, and set aside.
Warm the canola oil in a large nonstick skillet over medium heat. When hot, add the scallops; sprinkle scallops with the black pepper. Cook scallops about 3 minutes on 1 side until golden brown. Using tongs, flip the scallops and cook 2-3 more minutes or until browned. Transfer scallops to a plate, and cover with foil. Keep the skillet on the heat.
Whisk the sauce again, and add it to the pan. Cook until the sauce boils and thickens slightly (about 45 seconds); then remove the pan from heat. Divide scallops among 4 plates, drizzle some of the hot sesame sauce over each portion, and garnish with a sprinkle of green onion pieces.

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Frequently Asked Questions

Is Pan-Roasted Scallops With Sesame Sauce good for PCOS?

Yes, this Pan-Roasted Scallops With Sesame Sauce recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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