Oven Fried Scallops

October 16, 2019

1 lb. scallops
6 Tbsp. egg substitute OR
bread crumbs seasoned as you want
olive oil spray

Get your eggs ready in one bowl and your breadcrumbs with seasonings in a second bowl. Dip your scallops in egg and then bread crumbs. Arrange in greased pan. Spray lightly with olive oil spray and let...
See the full directions on my site

Nutritions

Calories
89

Sodium
489mg
20% DV

Fat
1g
1% DV

Protein
16g
32% DV

Carbs
4g
1% DV

Fiber
1g
5% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 0.37g 1%

Polysaturated Fat 0.37g 2%

Monosaturated Fat 0.27g 1%

Cholesterol 27mg 9%

Sodium 489mg 20%

Potassium 280mg 8%

Protein 16g 32%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 5%

Sugar 0.4g 0%

Vitamin A 54IU 1%

Vitamin B6 0.11mg 5%

Vitamin C 1mg 2%

Calcium 23mg 2%

Iron 0.88mg 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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1 tbsp. ground chia
3 tbsp water
1/3 cup melted butter ( I used Earth Balance )
1/4 cup melted refined coconut oil
1 cup coconut sugar
1/3 cup full fat coconut milk
1 tsp vanilla extract
2 cups 1 for 1 Gluten-Free Flour ( I used Bob's Red Mill )
1 tbsp cornstarch
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp sea salt
1/2 cup chopped dark chocolate chunks ( I used Enjoy Life Foods )
1/2 cup semi-sweet chocolate chips

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Nutritions

Calories
259

Sodium
202mg
8% DV

Fat
15g
23% DV

Protein
4g
8% DV

Carbs
20g
6% DV

Fiber
2g
11% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 10g 53%

Polysaturated Fat 0.72g 4%

Monosaturated Fat 3g 22%

Cholesterol 19mg 6%

Sodium 202mg 8%

Potassium 216mg 6%

Protein 4g 8%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 11%

Sugar 12g 25%

Vitamin A 367IU 7%

Vitamin B6 0.33mg 16%

Vitamin C 1mg 1%

Calcium 109mg 10%

Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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3/4 c whole milk ( scalded )
1/4 c shortening
1/4 c sugar
1 t salt
1 egg
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Nutritions

Calories
210

Sodium
171mg
7% DV

Fat
1g
3% DV

Protein
6g
12% DV

Carbs
40g
13% DV

Fiber
1g
7% DV

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% DAILY VALUE^*

Fat

Saturated Fat 1g 5%

Polysaturated Fat 0.33g 2%

Monosaturated Fat 0.53g 3%

Cholesterol 11mg 4%

Sodium 171mg 7%

Potassium 99mg 2%

Protein 6g 12%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 7%

Sugar 1g 3%

Vitamin A 104IU 2%

Vitamin B6 0.04mg 2%

Vitamin C 1mg 1%

Calcium 37mg 3%

Iron 2mg 13%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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