Pan-Seared Scallops with Tomato, Olives, and Fresh Basil

Pan-Seared Scallops with Tomato, Olives, and Fresh Basil

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From: Diabetic Living Magazine

This Italian-inspired dish is full of flavor. Use whole grain or multigrain fettuccine to make it a healthier option.

Ingredients 4 servings

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Original recipe yields 4 servings
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Metric
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  • 1¼ pounds fresh or frozen sea scallops
  • ¼ teaspoon ground black pepper
  • 1 (14.5 ounce) can no-salt-added diced tomatoes
  • 2 teaspoons olive oil
  • ½ cup dry red wine
  • 2 cloves garlic, minced
  • ½ cup reduced-sodium chicken broth
  • ¼ cup kalamata olives, pitted and quartered
  • 6 ounces packaged dried whole grain or multigrain fettuccine, cooked according to package directions
  • 1 tablespoon thinly sliced fresh basil

Preparation

  • Prep

  • Ready In

  1. To prepare the scallops: Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. Sprinkle scallops with the pepper; set aside. Set aside half of the diced tomatoes. In a blender or food processor, combine the remaining diced tomatoes and the juice from the can. Cover and blend or process until smooth; set aside.
  2. Preheat a very large skillet over medium-high heat for 2 to 3 minutes. Add oil to hot skillet; swirl to lightly coat skillet. Add scallops to hot skillet; cook about 4 minutes or until golden brown and opaque, turning once. Transfer scallops to a warm platter; cover and keep warm.
  3. To prepare the sauce: Add wine and garlic to skillet, stirring to scrape up any browned bits from bottom of skillet. Cook for 1 to 2 minutes or until wine mixture is reduced by one-third. Add the reserved diced tomatoes, the pureed tomato mixture, and the broth. Bring to boiling; reduce heat. Simmer, uncovered, for 4 to 5 minutes or until sauce begins to thicken slightly.
  4. Remove from heat; stir in olives. Divide hot cooked fettuccine among four shallow pasta bowls. Spoon sauce over fettuccine; toss to combine. Arrange scallops on top of fettuccine mixture. Sprinkle with basil. Serve immediately.

Nutrition information

  • Serving size: ¾ cup pasta, 3 or 4 scallops, and ⅓ cup sauce
  • Per serving: 356 calories; 5 g fat(1 g sat); 5 g fiber; 42 g carbohydrates; 31 g protein; 48 mcg folate; 47 mg cholesterol; 5 g sugars; 520 IU vitamin A; 12 mg vitamin C; 75 mg calcium; 2 mg iron; 439 mg sodium; 596 mg potassium
  • Nutrition Bonus: Vitamin C (20% daily value)
  • Carbohydrate Servings: 3
  • Exchanges: 3 lean protein, 2½ starch, 1 vegetable

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