Pan-Seared Scallops With Mushroom and Spinach Risotto
A restaurant-quality risotto featuring perfectly seared scallops over a creamy mushroom and arborio rice base. Finished with fresh spinach and parmesan for a nutrient-dense, comforting dinner.
Prep
10 min
Cook
35 min
Total
45 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthWell-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
35 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Prep cups mixed mushrooms (sliced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 7 steps complete
Next: Pour the vegetable broth into a small…
- 01
Pour the vegetable broth into a small…
Pour the vegetable broth into a small saucepan and keep it warm over low heat.
Tap card to mark done - 02
Heat a drizzle of olive oil over…
In a wide skillet, heat a drizzle of olive oil over medium heat. Add the sliced mushrooms and sauté until beautifully browned and their moisture has cooked off.
Look for: beautifully browned and their moisture has cooked off
Tap card to mark done - 03
Stir a small pat of butter and…
Stir a small pat of butter and a pinch of salt into the skillet. Add the arborio rice, stirring for about 1 minute until the grains are lightly toasted.
Look for: the grains are lightly toasted
Tap card to mark done - 04
Begin adding the warm broth to the…
Begin adding the warm broth to the rice a half-cup at a time, stirring frequently. Wait until the liquid is almost completely absorbed before adding the next splash. Continue until the rice is tender but retains a slight bite (about 20-25 minutes).
Look for: the liquid is almost completely absorbed before adding the next splash
Tap card to mark done - 05
Pat the scallops completely dry
While the risotto finishes, pat the scallops completely dry with a paper towel and generously season both sides with salt and black pepper.
Tap card to mark done - 06
Heat a heavy skillet (cast iron is…
Heat a heavy skillet (cast iron is ideal) over medium-high heat with a light coating of olive oil. Once the pan is very hot, sear the scallops for 2 minutes per side until a golden brown crust forms. Remove from heat immediately to avoid overcooking.
Look for: a golden brown crust forms
Tap card to mark done - 07
Fold the fresh spinach and parmesan cheese…
Fold the fresh spinach and parmesan cheese into the warm risotto, stirring gently until the greens are just wilted. Divide the risotto between two plates and top with the seared scallops.
Look for: the greens are just wilted
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