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lemon pepper risotto with pan seared scallops on yellow plate

Low FODMAP Lemon Pepper Risotto with Pan-Seared Scallops

These Low FODMAP Lemon Pepper Risotto with Pan-Seared Scallops are the PERFECT dinner with which to romance your best FODMAP significant other! Or make just because it is DELICIOUS!

Low FODMAP Serving Size Info: Makes enough for 2 to 4 depending on appetite

Course: Appetizer, Dinner
Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Makes: 4 servings
Calories: 718 kcal
Author: Dédé Wilson

Ingredients:

Risotto:

  • 5 cups (1.2 L) low FODMAP chicken stock or vegetable broth, warm
  • 2 tablespoons Garlic-Infused or Onion-Infused Oil, made with olive oil or purchased equivalent
  • 2 tablespoons unsalted butter, divided
  • 1 cup (200 g) Arborio rice
  • 1/4 cup (60 ml) dry white wine
  • ½ cup (50 g) grated Parmesan cheese
  • 1 tablespoon lemon juice
  • 2 teaspoons lemon zest, made with a Microplane zester
  • Freshly ground black pepper

Scallops:

  • 8 plump sea scallops, about 8 ounces/225 g, patted dry with paper towels
  • Kosher salt
  • Freshly ground black pepper
  • 1 tablespoon Garlic-Infused or Onion-Infused Oil, made with olive oil or purchased equivalent
  • 2 tablespoons unsalted butter, divided
  • 1 teaspoon lemon juice

Preparation:

  1. For the Risotto: Have stock in a pot on the stove, keeping it warm. Add the oil and 1 tablespoon of the butter to a medium sized saucepan or skillet and heat over medium heat. Once the butter is melted, add the rice and stir to coat, cooking for about 1 minute. Add the wine and continue to stir often until wine evaporates, which will happen quickly. Add about ½ cup (120 ml) of the hot stock or broth, allowing the mixture to come to a simmer. Stir often and when liquid was absorbed add a similar amount of stock. Keep simmering, adding liquid and stirring often until risotto is cooked. It should be fairly loose at this point, as you will be adding Parmesan cheese.
  2. Your goal is a fluid texture that will flow from your stirring spoon; the rice should have a slight resistance to it when you bite into it. It should not be mushy. When risotto is done, whisk in the Parmesan, lemon juice and zest. Taste and add black pepper as desired.
  3. As you come to the end of cooking, you should cook your scallops simultaneously so that everything is ready at the same time.
  4. For the Scallops: Season the scallops with salt and pepper. Heat a nonstick skillet over medium heat; add oil and 1 tablespoon of the butter and heat till shimmering. Add scallops, leaving plenty of room between them and leave them undisturbed for a couple of minutes or until they are a rich golden brown on the bottom. Spoon the yummy melted butter over the scallops as they cook. Flip them over and cook second side until golden brown.
  5. Divide the risotto onto warmed plates and top with scallops. Add the remaining butter and the lemon juice to the hot pan and cook until this pan sauce is sizzling and golden. Pour over the scallops and serve immediately. By candlelight, of course.

Tips

  • You really do need Arborio rice for the desirable creamy texture. Plan and shop ahead as it isn't something any of us usually have on hand. Buy what you need for the dish.
Nutrition Facts
Low FODMAP Lemon Pepper Risotto with Pan-Seared Scallops
Amount Per Serving
Calories 718 Calories from Fat 315
% Daily Value*
Fat 35g54%
Saturated Fat 5g25%
Cholesterol 26mg9%
Sodium 1592mg66%
Potassium 92mg3%
Carbohydrates 71g24%
Fiber 4g16%
Sugar 4g4%
Protein 23g46%
Vitamin A 255IU5%
Vitamin C 3.2mg4%
Calcium 328mg33%
Iron 2.8mg16%
* Percent Daily Values are based on a 2000 calorie diet.