Basil Scallops with Spinach Fettuccine

Basil Scallops with Spinach Fettuccine RecipePhoto: Oxmoor House

Ingredients

  • 8 ounces uncooked spinach fettuccine
  • 1 1/2 pounds sea scallops
  • 3/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 2 tablespoons extravirgin olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon chopped fresh basil
  • 1/4 teaspoon salt
  • 3/4 cup dry white wine or low-sodium chicken broth
  • 1/3 cup finely chopped green onion (about 2)
  • 3 tablespoons chopped fresh parsley

Preparation

Cook pasta according to package directions, omitting salt and fat. Drain.

Rinse scallops, and pat dry with a paper towel. Sprinkle scallops with pepper. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add half of scallops; cook 3 minutes on each side or until done. Remove scallops from pan; keep warm. Repeat procedure with remaining scallops.

Combine olive oil and next 3 ingredients; set aside.

Place same pan over high heat until hot. Add wine and green onions, and cook 1 minute. Add olive oil mixture; cook 15 seconds. Add scallops and any accumulated juices; cook 15 seconds, stirring constantly. Spoon scallops and juices over pasta. Sprinkle with parsley.
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  • Prep Time:
  • Cook Time:
  • Yield: 4 servings (serving size: about 3/4 cup scallops and 1 cup pasta)

Nutritional Information

Calories per serving:375
Calories from fat:23%
Fat per serving:9.7g
Saturated fat per serving:1.1g
Monounsaturated fat per serving:5.2g
Polyunsaturated fat per serving:1.1g
Protein per serving:34.8g
Carbohydrates per serving:36.9g
Fiber per serving:2.1g
Cholesterol per serving:56mg
Iron per serving:2.7mg
Sodium per serving:635mg
Calcium per serving:94mg

Good to Know

Spinach fettuccine is a tasty way to get in your veggie servings. Tossed with scallops, this dish a great source of vitamin B12 and protein. You can also substitute chicken, which is also a lean source of protein.

Cooking Light Superfast Suppers
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