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Freekeh Scallop Abundance Bowl

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 530
Protein 30g
Fat 22g
Carbs 60g
Total Time 30 minutes

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Scallop Abundance Bowl

Ingredients

Freekeh Scallop Abundance Bowl
Ingredients for 4 hearty servings

  • 3/4 cup dry (uncooked) freekeh (SUBSTITUTE: brown rice, quinoa, farro)
  • 4 cups cubed butternut squash
  • 1 large white onion, chopped
  • 2 teaspoons ground fennel
  • 1 tablespoon The Fit Cook Everyday blend
  • 1 tablespoon olive oil
  • 6 garlic cloves (TO BE USED IN THE SAUCE)
  • 4 cups kale, chopped
  • olive oil spray
  • 1/4 cup water
  • Sauce
    • 1/3 cup tahini
    • 1/2 cup water
    • Roasted garlic cloves (FROM ABOVE) 
    • 1 tablespoon olive oil
    • juice of 1 lemon
    • pinch of sea salt & pepper
    • cracked red pepper (OPTIONAL)
  • 1 tablespoon olive oil
  • 1 1/4 lb scallops
Steps
  1. Cook freekeh according to instructions given and set aside.
  2. Set oven to 420F/216C.
  3. On a baking tray lined with parchment paper, add squash and onion.  Drizzle with olive oil and seasonings.  Mix together so that every piece has been coated in seasoning and oil.  To a small part of the baking tray, add the garlic cloves (to be used for the sauce).  Roast for 18 – 22 minutes, or until sear marks appear along the edges.
    Freekeh Scallop Abundance Bowl
  4. Set a nonstick skillet on high heat, once hot spray with olive oil and toss in the kale.  As the kale braises, add in tablespoons of water to create steam, which helps wilt and soften the kale.  Once all of the kale turns a VIBRANT green color and is softer, remove from the skillet and set aside to cool.
  5. To a bowl or a blender, add the ingredients for the sauce, INCLUDING the roasted garlic cloves.  Blend using an immersion blender in the bowl or use a blender to mix until smooth.  Add tablespoons of water or lemon to reach your desired consistency.
    Freekeh Scallop Abundance Bowl
  6. Thoroughly pat the scallops dry on a paper towel to prevent them from steaming and not searing in the skillet.  Set the nonstick skillet back on HIGH heat, and once hot add olive oil.
  7. Season the scallops with a pinch of sea salt & pepper, then add them to the skillet.  Sear on each side for 1.5 – 2 minutes, or until it appears caramelized on the sides.  Remove from the skillet.
    Freekeh Scallop Abundance Bowl
  8. Build the bowl! In a large mixing bowl, toss the roasted butternut, kale and cooked freekeh together.  Add to a bowl.  Drizzle in the sauce.
    Freekeh Scallop Abundance Bowl Freekeh Scallop Abundance BowlAdd the scallops on top OR enjoy it as is!  Both are amazing!
    Freekeh Scallop Abundance Bowl

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Calories
530
Protein
30g
Fat
22g
Carbs
60g
Sodium
600mg
Fiber
12g
Sugar
7g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.