100 Healthy Recipes
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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 Carbohydrates | 0.0 |
| Very Lean Meat |
2.5 |
| Fat | 2.5 |
| Milk | 0.0 |
| Vegetable | 0.5 |
| Fruit | 0.0 |
| Lean Meat | 0.0 |
| Bread/Starch |
3.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
520 |
| Calories from Fat | 130 |
| Total Fat | 15g |
| Saturated Fat | 2g |
| Cholesterol | 40mg |
| Sodium | 690mg |
| Total Carbohydrate |
59g |
| Dietary Fiber | 4g |
| Sugars | 4g |
| Protein |
32g |
| Vitamin A |
8% |
| Vitamin C | 15% |
| Calcium | 15% |
| Iron |
15% |