Fruits like avocado and orange are low in roughage and easier to digest when UC symptoms are flaring up. They’re also rich in vitamin C, which can enhance iron absorption (especially important if your UC is contributing to anemia). Get the scoop on how we developed our UC Cooking Club recipes!
Total Time30 min
- ¾ cup dry quinoa, rinsed
- 2 cups lower-sodium vegetable broth
- 2 Tbsp. extra-virgin olive oil
- 1 lb. sea scallops, patted dry
- ¾ tsp. kosher salt, divided
- ½ tsp. black pepper, divided
- 1 cup diced avocado (from 1 avocado)
- ¾ cup peeled and diced orange segments
- ¼ cup finely chopped red bell pepper
- 1 tsp. orange zest, plus 2 Tbsp. fresh orange juice
- 2 Tbsp. chopped fresh parsley
Per serving: 351 calories; 15g fat; 2g saturated fat; 27mg cholesterol; 880mg sodium; 35g carbohydrate; 7g fiber; 19g protein; 6g sugar; 58mg calcium; 3mg iron; 704mg potassium
Step 1Combine quinoa and broth in a small saucepan and bring to a boil. Reduce heat to low, cover, and cook until most of the broth is absorbed, about 15 minutes. Fluff quinoa with a fork and cover to keep warm.
Step 2Meanwhile, heat 1 Tbsp. oil in a large skillet over medium-high. Sprinkle scallops with ½ tsp. salt and ¼ tsp. black pepper. Add scallops to pan; cook 2 minutes. Turn and cook 2 more minutes or until desired degree of doneness. Remove scallops from pan; keep warm.
Step 3Combine avocado, orange segments, bell pepper, orange zest and juice, remaining 1 Tbsp. oil, ¼ tsp. salt, and ¼ tsp. black pepper in a bowl; gently toss to combine.
Step 4Divide quinoa and scallops evenly between each of four plates. Top with Avocado-Citrus Salsa, and garnish with fresh parsley.