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Creamy Scallop + Pea Fettuccine



Creamy Scallop + Pea Fettuccine
Number of Servings: 4 Total Preparation Time: 45 minutes
Actual Cooking Time: 45 minutes Source: EatingWell
Food Groups: Dairy, Vegetables, Grains, Protein
Meal Type: Dinner Entrée
Nutrition Content: Good Source of Calcium, Good Source of Fiber

Photo by Ken Burris.
This rich pasta dish is full of sweet seared scallops and plump peas. Low-fat milk and flour thicken the sauce, giving it creamy texture without the extra calories and fat found in traditional cream sauces. Serve with a small Caesar salad on the side.

Ingredients:

8 ounces whole-wheat Fettuccine
1 pound large dry sea Scallops, (see Note)
1/4 teaspoon Salt, divided
1 tablespoon extra-virgin Olive oil
1 8-ounce bottle Clam juice, (see Tip)
1 cup low-fat Milk
3 tablespoons all-purpose Flour
1/4 teaspoon ground white Pepper
3 cups frozen Peas, thawed
3/4 cup finely shredded Romano cheese, divided
1/3 cup chopped fresh Chives
1/2 teaspoon freshly grated Lemon zest
1 teaspoon Lemon juice

Preparation:

1. Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.
2. Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
3. Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer. Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest and juice until combined. Serve with the remaining cheese sprinkled on top.


Nutrient Information
Calories: 398
Total Fat: 7 g
Saturated Fat: 3 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 608 mg
Carbohydrates: 54 g
Protein: 31 g
Fiber: 10 g
Vitamin A:
Vitamin C:
Calcium: 275 mg
Iron:

Cook's Notes:

Serving size,1 1/2 cups. Makes 5 servings.

Note: Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.

Tip: Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it in the canned-fish section or the seafood department of your supermarket.