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Scallop and Vegetable Packets

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Description Edit

From The Thin Commandments Diet by Stephen Gullo, Ph.D.

Ingredients Edit

Directions Edit

  1. Preheat the oven to 425°F. Set out two rimmed baking sheets.
  2. Tear off four 20 inch-long sheets of heavy-duty foil. Fold each piece of foil crosswise like a book, then open up. Coat one half of each sheet with olive oil cooking spray.
  3. In the center of each sprayed half, arrange the ingredients evenly divided: spinach, summer squash, scallops, asparagus, onion, and tomato.
  4. Sprinkle with parsley. Drizzle with vermouth or wine, and sprinkle with salt and pepper.
  5. Fold the other side of the foil over the food. Crimp the edges tightly to seal. Place the packets on the baking sheets.
  6. Bake until the scallops are opaque in the thickest part and the vegetables are tender, about 20 minutes.
  7. Transfer the contents of each packet to a heated dinner plate and serve right away.

Nutritional information Edit

Per Serving:
  • Calories 189
  • Fat 1.9g
  • 9% Calories From Fat
  • Cholesterol 37 mg
  • Protein 26.0g
  • Carbohydrates 19.6g
  • Fiber 7.8g
  • sugar 7.8g
  • Sodium 598 mg
  • Diet Points 2.9.
Dietary Exchanges:
  • milk: 0.0
  • Vegetable: 3.7
  • Fruit: 0.0
  • bread: 0.1
  • Lean Meat: 0.0
  • Fat: 0.1
  • sugar: 0.0
  • Very Lean Meat Protein: 2.3

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