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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:
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Get it now →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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Get it now →Nutrition Facts
Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 5 g | ||
| Carbohydrate 46 g | ||
| Protein 25 g | ||
| Cholesterol 30 mg | ||
| Saturated Fat 0.7 g | ||
| Sodium 340 mg | ||
| Sugar 2 g | ||
| Fiber 6 g | ||
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