Lunch: Scallops with Pasta in a Wine Sauce

Bay scallops are smaller and sweeter than their sea scallop cousins. Paired with whole-grain pasta, they make for a simple yet elegant dish that?s heart-healthy as well.

This recipe includes superfoods such as:

Basil

Health benefits of Scallops with Pasta in a Wine Sauce

Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.

Ingredients

8 oz whole-wheat spaghetti
1 Tbsp olive oil
1 lb bay scallops
1 clove garlic, minced
1 cup dry white wine
1 cup reduced-sodium, fat-free chicken broth
1/2 tsp dried basil

Instructions

Cook pasta according to package directions. Drain.
Heat olive oil in a skillet over medium-high heat. Add scallops and cook 6-7 minutes, turning once. Remove scallops from pan and cover to keep warm.
Add garlic to pan and sauté for 30 seconds. Add wine and simmer on low for 3-4 minutes. Add chicken broth and basil to pan and cook for 2-3 minutes.
Add scallops back to skillet. Add spaghetti and cook for 30 seconds. 
Dietitian Tip: To balance the meal and make half your plate nonstarchy vegetables, try serving this pasta with sides of broccolini and salad. Broccolini—a hybrid between broccoli and Chinese kale—is similar to broccoli with smaller florets and thinner stalks.
Choices: 3 Starch, 3 Lean Protein

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