Basil Scallops with Spinach Fettuccine
- 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
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.
- Prep Time:
- Cook Time:
- Yield: 4 servings (serving size: about 3/4 cup scallops and 1 cup pasta)
|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