Garlic Dill Scallops In Parchment

I love scallops because they are so low in calories and high in protein and the mix of sweet potato, carrot, scallops and the seasoning makes this a yummy protein packed favorite.

Ingredients:

• 1 1/2 pounds Sea Scallops
• 8 ounces Sweet Potato Cut Into 1/4 Inch Thick Slices
• 4 cups Water
• 1 1/2 cups Thinly Sliced Carrots
• 2 teaspoons Capers, Rinsed and Drained
• 2 teaspoons Minced Garlic
• 2 tablespoons Chopped Dill
• 2 tablespoons Olive Oil
• Zest of 2 Lemons
• 1 teaspoon Sea Salt
• 1/2 teaspoon Black Pepper

Directions:

1. Preheat oven to 400 degrees
2. In a medium saucepan, bring water to a boil.  Add sweet potatoes and carrots and cook until both can just be pierced with a knife and water has just returned to a boil (around 3 minutes).  Drain, run under cold water and drain again
3. In a medium bowl, toss together sweet potatoes and carrots, 1 tablespoon oil, 1 teaspoon garlic, 1/2 teaspoon sea salt and 1/4 teaspoon pepper
4. In a separate bowl, combine scallops, lemon zest, dill, capers and remaining oil, garlic, sea salt and pepper
5. Divide potatoes and carrots among four 12x15 inch rectangles of parchment paper or aluminum foil.  Top each with 1/4 of the scallops.  Fold parchment or foil over scallops to make packets
6. Place packets on two rimmed baking sheets and bake on separate racks until scallops are just cooked through, 10 - 14 minutes

Nutrition:  Makes 4 servings, each around

• 290 calories and
• 30 grams protein