Stir-Fried Sea Scallops and Summer Squash over Minted Couscous

Preparation time: 15 minutes	4 servings
Cooking time: 12 minutes	435 calories per serving, 4% from fat

RealAge effect if eaten 12 times a year:	RealAge-effect ingredients:
Very low in fat and high in potassium, this dish will make your RealAge 5.1 days younger.	Bell pepper, whole wheat couscous, prunes, squash, mint (healthy protein, calcium, magnesium, zinc, selenium, potassium, vitamin B3, folic acid, vitamin B12, antioxidants, fiber)

ingredients

¼ cup each light soy sauce and orange marmalade

2 tablespoons rice vinegar or seasoned rice vinegar

16 sea scallops (about 1 pound)

1 cup whole wheat couscous, uncooked

8 pitted dried prunes, coarsely chopped

Cooking oil spray

1 red or yellow bell pepper, seeded, cut into 1-inch chunks

8 ounces baby pattypan squash, sliced

¼ cup chopped mint leaves

preparation

In a medium bowl, combine soy sauce, marmalade, and vinegar. Transfer ¼ cup of the mixture to a medium saucepan; set aside. Toss scallops with remaining soy sauce mixture in bowl; let marinate at room temperature 10 minutes while preparing vegetables.

Meanwhile, add 1¾ cups water to the soy sauce mixture in saucepan; bring to a simmer. Stir in couscous and prunes. Cover; remove from heat and let stand 5 minutes or until liquid is absorbed. Heat a large nonstick skillet over medium-high heat until hot. Coat with cooking oil spray. Transfer scallops from marinade to hot skillet; reserve marinade. Cook scallops on one side (don’t turn them over) for only 2 minutes or until glazed; transfer scallops and juices from skillet to a bowl or plate; set aside. Recoat skillet with cooking oil spray. Add bell pepper and squash; stir-fry 3 minutes. Add reserved marinade from bowl; cook 1 minute. Add reserved scallops with juices; stir-fry 1 to 2 minutes or until scallops are opaque and vegetables are crisp-tender.

Stir mint into couscous; transfer to four serving plates. Top with scallop mixture and serve with additional soy sauce, if desired.

substitutions: Zucchini or yellow summer squash may replace baby pattypan squash, and dried apricots may replace prunes.

tips: Rinse sea scallops in cold water and pat dry with paper towels before marinating: They will take the marinade more readily and will caramelize in the pan to a beautiful golden brown.

nutritional analysis

Total fat (g) 1.9	Sodium (mg) 803	Vitamin A (RE) 274
Fat calories (kc) 16.8	Calcium (mg) 113	Beta carotene (RE) 1478
Cholesterol (mg) 37	Magnesium (mg) 159	Vitamin C (mg) 30
Saturated fat (g) 0.2	Zinc (mg) 2.3	Vitamin E (mg) 0.2
Polyunsaturated fat (g) 0.6	Selenium (mcg) 94	Thiamin B1 (mg) 0.3
Monounsaturated fat (g) 0.5	Potassium (mg) 1517	Riboflavin B2 (mg) 0.4
Fiber (g) 16.2	Flavonoids (mg) 0	Niacin B3 (mg) 6.2
Carbohydrates (g) 71	Lycopene (mg) 0.7	Vitamin B5 (mg) 0.7
Sugar (g) 51.1	Fish (oz) 0	Folic acid (mcg) 54
Protein (g) 30.5	Nuts (oz) 0	Vitamin B12 (mcg) 1.7