• In a large, lidded pot, heat 2 tbsp butter over medium. Add onion and cook 3 minutes. Stir in garlic and cook 2 minutes. Add rice and cook 1 minute, stirring to coat with butter.

  • Add 3 cups water, 1/2 tsp salt and 1/8 tsp pepper. Cover and simmer over medium-low for 15 minutes.

  • Uncover, stir and add broccoli florets. Partially cover and cook 10 minutes.

  • Meanwhile, in a large stainless skillet, melt 2 tbsp butter over medium-high. Pat scallops dry with paper towels and season with 1/8 tsp each salt and pepper. Cook 2 minutes, flip and cook 1 to 2 minutes.

  • Stir Parmesan into rice mixture. Divide among 4 shallow bowls and top each with 4 scallops. Sprinkle with parsley and serve.


If fresh scallops are unavailable, look for bags of individually frozen ones; just thaw completely. Before seasoning scallops, locate and remove the small, tough muscle that might still be attached to one side.

Nutrition Facts

501 calories; 16 g total fat; 8 g saturated fat; 817 mg sodium. 46 g carbohydrates; 3 g fiber; 1 g sugar; 46 g protein;