Scallops and Pasta with Lemon-Caper Cream Sauce

Scallops and Pasta with Lemon-Caper Cream Sauce

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From: Diabetic Living Magazine

Crispy, seared scallops combine with whole-grain pasta and greens to make this flavorful complete meal.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Scallops and Pasta
  • 1½ pounds fresh or frozen sea scallops
  • 4 ounces dried multigrain or whole grain penne or rotini pasta
  • 3 cups trimmed, coarsely shredded Swiss chard or kale
  • 1 medium zucchini, halved lengthwise and bias-sliced crosswise
  • Nonstick cooking spray
  • ½ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • Lemon-Caper Cream Sauce
  • 2 teaspoons olive oil
  • 2 medium leeks, trimmed and thinly sliced
  • 2 cloves garlic, minced
  • 2 cups fat-free milk
  • 2 tablespoons cornstarch
  • 2 teaspoons finely shredded lemon peel
  • 1½ teaspoons snipped fresh rosemary or thyme or ½ teaspoon dried rosemary or thyme, crushed
  • 2 tablespoons capers, drained

Preparation

  • Prep

  • Ready In

  1. Prepare Scallops and Pasta: Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels and set aside. In a large saucepan, cook pasta according to package directions, adding chard and zucchini for the last 4 minutes of cooking time. Drain and keep warm.
  2. Meanwhile, lightly coat an unheated large nonstick skillet with nonstick spray. Preheat over medium-high heat. Sprinkle scallops with ¼ teaspoon of the salt and the pepper. Add scallops to hot skillet; cook for 4 to 6 minutes or until scallops are opaque, turning once. Remove scallops from skillet; keep warm.
  3. Prepare Lemon-Caper Cream Sauce: Add oil to hot skillet; reduce heat to medium. Add leeks and garlic; cook for 3 to 5 minutes or until tender, stirring to scrape up any browned bits from bottom of skillet.
  4. In a medium bowl, whisk together milk and cornstarch until smooth. Add to leek mixture along with lemon peel, rosemary, and the remaining ¼ teaspoon salt. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Add to pasta mixture, tossing to coat.
  5. Divide pasta mixture among six serving plates. Top with scallops and capers.

Nutrition information

  • Serving size: 1 cup pasta and 1-3 scallops
  • Per serving: 247 calories; 3 g fat(0 g sat); 3 g fiber; 28 g carbohydrates; 26 g protein; 54 mcg folate; 39 mg cholesterol; 6 g sugars; 1,888 IU vitamin A; 18 mg vitamin C; 172 mg calcium; 2 mg iron; 525 mg sodium; 598 mg potassium
  • Nutrition Bonus: Vitamin A (38% daily value), Vitamin C (30% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2½ lean protein, 1½ starch, 1 vegetable

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