Posts Tagged ‘single serving’

Scallop and Brown Rice Bowl

October 17, 2008

I just tossed this together in one pan and ate it in a big bowl.  Cast iron skillets are the perfect tool to make great meals for just one or two people.  I love to buy bags of frozen brown rice from Whole Foods to add to single serving meals like this.  Quinoa or any other rice or grain would have done just as well.

Spray olive oil
2 large sea scallops, fresh
1 scant cup Crimini mushrooms, sliced
½ red bell pepper, seeded and diced (I used a left-over grilled one)
2 tbs green onion, chopped
2 tbs cilantro, chopped
Zest of 1 lemon
Juice of ½ lemon
½ cup brown rice (I used whole grain, frozen. Quinoa would be good too)

Spray scallops with olive oil, then season with kosher salt and cracked pepper.  Heat a large cast iron skillet to medium heat, then spray with additional olive oil.  Sear scallops, chop them into bite sized pieces,  and set aside.  Spray more oil into skillet and add the mushrooms. Add 1 or 2 tbs of water to the pan if necessary to keep from sticking.  Add cracked pepper to taste.  Add bell pepper, zest, herbs, and lemon juice.  Toss to combine.  Add brown rice and heat through adding a few tbs of water if necessary to keep from burning.  Add back scallops and toss with other ingredients just to combine.  Serve in a large bowl topped with a dollop of thick Greek yogurt (or Dill Yogurt Dressing) and a pinch of grated Parmesan cheese.