Has gluten from:
Has meat from:
Has seafood from:
Not vegan due to:
chicken broth scallop
Not vegetarian due to:
Not pescatarian due to:
This recipe has no customizations.
Nutrition to Balance
This recipe has
Sodium as 108% (as a percentage of RDA). You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.1% of RDA
• Calories: 71.2% of RDA
• Carbs: 23.7% of RDA
• Fat (total lipid): 35.8% of RDA
• Fiber: 7.9% of RDA
• Fructose: 0.0% of RDA
• Protein: 53.2% of RDA
• Sodium: 108% of RDA
• Sugar: 5.8% of RDA
• Vitamin A (IU): 79.6% of RDA
• Vitamin B6: 10.2% of RDA
• Vitamin C: 3.3% of RDA
• Iron: 3.6% of RDA
• Magnesium: 17.5% of RDA
• Manganese: 102% of RDA
• Niacin: 31.5% of RDA
• Potassium: 14.2% of RDA
• Zinc: 13.6% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a
“Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
1 tbsp for risotto, 3 tbsp for brown butter.
minced. 1 clove for risotto, 1 clove for kale.
can use spinach if desired.
Recipe Short Name:
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In a large non-stick skillet over medium heat, melt 1 tbsp butter.
Add 1 clove minced garlic and saute for a minute or two, until soft and fragrant.
Add the arborio rice, stir to coat with butter.
Add the white wine and mix well.
Add the broth, ½ cup at a time, and simmer/stir after each addition until the rice is soft and creamy.
Add the parmesan and stir until incorporated. Salt + pepper to taste.
Heat grape seed oil in nonstick skillet.
Pat scallops dry (VERY DRY, as dry as possible), sprinkle with salt, and add to pan.
They should sizzle (if not, you need a hotter pan.) Shake gently to prevent sticking.
After 2-3 minutes, flip each scallop over. They should have a pretty golden brown exterior and an opaque inside.
Transfer to a paper towel lined plate to absorb excess oil.
Heat the olive oil over medium low heat.
Add one clove minced garlic and stir for a minute to get the flavor going.
dd the kale and stir until wilted.
Put three tablespoons of butter in a clean skillet over medium heat and stir it while watching it closely.
When it starts to look golden and foamy, remove from heat, transfer to a heat-proof bowl to cool slightly, then drizzle over the risotto, scallops, and greens.
Make it Low Sodium!
A low-sodium variant of this recipe can be made that has a
78% reduction in the amount of sodium.
low-sodium chicken broth for chicken broth.
Make it Dairy Free!
A dairy-free variant of this recipe can be made.
Earth Balance Natural Buttery Stick for butter.
Make it Shellfish Free!
A shellfish-free variant of this recipe can be made.
surimi for scallop.
This recipe has the following nutrient totals:
Protein 44.9 g
Carbohydrates 48.9 g
Iron 0.65 mg
Fiber 1.67 g
Calcium 10.7 mg
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.