11/18/2025
Scallops & Spring Vegetables with Olive-Caper Pan Sauce
A quick, delicious, and nutrient-packed meal you can make in just 20 minutes! Perfect for a weeknight dinner, and even better for women in menopause who need nourishing, balanced meals. 💛
✨ Why This Dish Is Great for Menopause:
✔ High in protein (supports muscle, boosts metabolism, stabilizes blood sugar)
✔ Rich in healthy fats from olive oil (supports hormones & brain health)
✔ Loaded with veggies like asparagus & carrots (fiber = better digestion & fewer cravings)
✔ Capers & olives add antioxidants that help fight inflammation
✔ Low-calorie but filling, helping maintain a healthy weight
This is the kind of meal that leaves you satisfied, energized, and feeling GOOD. 🌸
🥘 Ingredients:
2 tbsp extra-virgin olive oil, divided
8 oz dry sea scallops
Pinch of pepper
8 oz asparagus, trimmed
6 oz petite carrots (or baby carrots, halved)
1 shallot, minced
5 Castelvetrano olives, chopped
1 tbsp capers, rinsed & chopped
1 clove garlic, minced
¼ cup dry white wine
1 tbsp butter
Fresh parsley (optional)
👩🍳 Directions:
1. Cook the scallops
Heat 1 tbsp oil over medium-high. Pat scallops dry, season with pepper, and cook 1½–2 minutes per side. Set aside.
2. Cook the vegetables
Add remaining oil, asparagus, and carrots. Cook 2–3 minutes until tender-crisp.
3. Add flavor
Stir in shallot, olives, capers, and garlic. Cook 1 minute until fragrant.
4. Add wine & finish
Pour in wine, simmer 1 minute. Turn off heat, add butter, and stir until melted.
Serve the veggies with the scallops and a sprinkle of parsley. ✨
🔍 Nutrition (per serving)
📌 384 calories
📌 22g fat
📌 24g carbs
📌 18g protein
