Not all meals have to be complicated. In fact, some of the most delicious meals are the simplest and require minimal ingredients.
The key to much of my cooking is my iron skillet. I use it to make everything from eggs to sauteed vegetables to grilled lamb chops (when not grilling outside) to peaches. My iron skillet is by far the most versatile cooking pan in my kitchen.
Here, a little real butter is used to pan grill scallops. These scallops were frozen and had water added. They look really large in the package, but when cooking a ton of water cooks out and the scallops reduce in size substantially. The good news about home cooking with water-added scallops is that it is super hard to ruin them. Regular scallops that do not have water added to them can be fairly difficult to cook to the right temperature and consistency. Overcooking a scallop that does not have water added means that the scallop will become rubbery and tough. So, water-added scallops can be beneficial for the home cook if you have not been accustomed to cooking them. Whew, that was a lot! LOL
One of my favorite and most delicious greens is arugula. I eat it very frequently with pretty much anything including tuna salad (housemade, of course, so that I control the ingredients), eggs, salmon, filet mignon, blackened shrimp, and scallops!
Health benefits:
Scallops are known for their magnesium and potassium content. These minerals promote heart and brain health and have also been linked to blood vessel relaxation which in turn helps regulate blood pressure. Great news, scallops are very “bikini”! With about 75 calories in a 3-ounce portion, scallops are also super low fat with about 1 gram in the same serving size.
Arugula is a strong source of calcium. Many people believe that the most effective way to benefit from calcium is by drinking milk. While milk is a natural option, I don’t drink dairy and a lot of other people do not either. So, a common question is: Where do I get my calcium from? Dark leafy greens are a great source! And, they are low calorie and provide a plethora of additional health benefits such as vitamin A which supports immune health, cell growth, eye health, vitamin K which helps the blood clot, folate which is in the B vitamin family and helps support our DNA, and potassium which is linked to heart and nerve function, among other attributes. Why do I love arugula? The flavor, of course, and the fiber! I am all about stimulating the digestive flow.
For more recipes and a healthy diet, check out my diet plan: The Bikini Chef Diet < < I follow it to stay bikini, reduce belly bloat, and for overall health!
Nutrition Facts
2 Servings
Amount Per Serving
Calories 335.6
Total Fat 32.5 g
Saturated Fat 10.0 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 18.3 g
Cholesterol 41.0 mg
Sodium 71.9 mg
Potassium 360.8 mg
Total Carbohydrate 7.8 g
Dietary Fiber 2.2 g
Sugars 1.2 g
Protein 7.0 g
Vitamin A37.6 %
Vitamin B-128.0 %
Vitamin B-65.9 %
Vitamin C51.2 %
Vitamin D0.0 %
Vitamin E16.4 %
Calcium12.3 %
Copper6.7 %
Folate15.9 %
Iron7.0 %
Magnesium12.1 %
Manganese11.0 %
Niacin2.9 %
Pantothenic Acid3.8 %
Phosphorus10.4 %
Riboflavin5.1 %
Selenium10.0 %
Thiamin2.9 %
Zinc4.1 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
