This dish is light and colorful with just a bit of heat from the curry.
Active Time: 30 minutes |
Total Time: 30 minutes
1 pound medium whole-wheat pasta shells
1/2 cup nonfat plain yogurt
1/4 cup reduced-sodium chicken broth
1 tablespoon canola oil
6 scallions, trimmed and thinly sliced on the bias (1 cup)
4 teaspoons minced peeled ginger
4 teaspoons curry powder
2 cloves cloves garlic, minced
1 pound bay scallops
10 ounces fresh spinach (12 cups), washed and shredded
8 medium plum tomatoes, seeded and diced (2 cups)
Salt to taste
Cook pasta in a large pot of boiling salted water until tender but firm, 10 to 15 minutes. Drain and rinse under cold water until cooled. Set aside.
Whisk together yogurt and chicken broth in a small bowl, and set aside.
Heat oil in a wok over high heat until almost smoking. Add scallions, ginger, curry powder and garlic and stir-fry until fragrant, about 10 seconds. Add scallops and stir-fry until the flesh is opaque, about 2 minutes. Add spinach and stir-fry until the spinach is wilted but still bright green, about 1 minute. Add tomatoes and the reserved shells and toss until evenly distributed. Add the reserved yogurt mixture and toss again. Cover and cook until heated through, about 30 seconds. Taste and adjust seasoning with salt. Serve immediately.
Per serving :
5 g Fat;
0 g Sat;
2 g Mono;
26 mg Cholesterol;
67 g Carbohydrates;
25 g Protein;
9 g Fiber;
235 mg Sodium;
998 mg Potassium