Spaghetti With Scallops

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Spaghetti with Scallops

  • Prep Time: 15 minutes
  • Total Time: 30 minutes
  • Serves: 4


Ingredients
  • 1/2 cups bread crumbs
  • 3 tablespoons olive oil, extra virgin
  • 8 olives, black
  • 2 tablespoons sun-dried tomatoes (not oil packed)
  • 1 tablespoons balsamic vinegar
  • 8 ounces spaghetti, cooked
  • 1 pounds scallops, fresh
  • 3 fluid ounces chicken broth, fat-free, low-sodium
  • 1 tomato, medium
  • 4 tablespoons Parmesan cheese, fat free
  • 8 basil leaves
Preparation:
  • Preheat oven to 400°F. On a rimmed, shallow baking sheet (jelly-roll pan works well), toss the bread crumbs with 1/2 tablespoon of the olive oil; season lightly with pepper and salt, if desired. Bake for 12 minutes, or until browned.
  • Chop olives. Pour boiling water over sun-dried tomatoes and allow to sit for 5 minutes to soften; drain water and chop.
  • In a small bowl, combine chopped olives, sun-dried tomatoes, vinegar and 1/2 tablespoon of the olive oil. Set aside.
  • Cook pasta according to package directions for desired doneness. Drain in a colander and keep warm.
  • Meanwhile, in a large skillet, heat the remaining 2 tablespoons of olive oil over medium-high heat until hot.
  • Season scallops with pepper to taste, and add to skillet. Cook until browned on the bottom, about 3 minutes, then turn over and cook 1 minute more, or until opaque. Transfer scallops to a large plate.
  • Add stock to the skillet (3 fluid ounces is about 1/3 cup) and cook, scraping up any browned bits, until reduced to 1/4 cup, about 3 minutes. Pour any accumulated juices from the scallops into the skillet; remove from heat.
  • Transfer drained pasta to a large, shallow serving bowl. Add the pan sauce from skillet, the olive and sun-dried tomato mixture, and fresh tomato (chopped); toss well. Divide evenly among 4 serving plates.
  • Arrange scallops on top of spaghetti, sprinkle with Parmesan (1 tablespoon per serving), bread crumbs 2 tablespoons per serving), and chopped fresh basil.
 
Diet Exchange
Other Carbohydrates0.0
Very Lean Meat 2.5
Fat2.5
Milk0.0
Vegetable0.5
Fruit0.0
Lean Meat0.0
Bread/Starch 3.5
Nutrition Information
Amount Per Serving
Calories 520
Calories from Fat130
Total Fat15g
Saturated Fat2g
Cholesterol40mg
Sodium690mg
Total Carbohydrate 59g
Dietary Fiber4g
Sugars4g
Protein 32g
Vitamin A 8%
Vitamin C15%
Calcium15%
Iron 15%