Creamy Scallop & Pea Fettuccine

From EatingWell: November/December 2007 — Subscribe Now!

This rich pasta dish is full of sweet seared scallops and plump peas. Low-fat milk and flour thicken the sauce, giving it creamy texture without the extra calories and fat found in traditional cream sauces. Serve with a small Caesar salad on the side.

5 servings, about 1 1/2 cups each

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

8 ounces whole-wheat fettuccine
1 pound large dry sea scallops, (see Note)
1/4 teaspoon salt, divided
1 tablespoon extra-virgin olive oil
1 8-ounce bottle clam juice, (see Tip)
1 cup low-fat milk
3 tablespoons all-purpose flour
1/4 teaspoon ground white pepper
3 cups frozen peas, thawed
3/4 cup finely shredded Romano cheese, divided
1/3 cup chopped fresh chives
1/2 teaspoon freshly grated lemon zest
1 teaspoon lemon juice

Preparation

Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.
Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer. Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest and juice until combined. Serve with the remaining cheese sprinkled on top.

Tips & Notes

Note: Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.
Tip: Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it in the canned-fish section or the seafood department of your supermarket.

Nutrition

Per serving: 399 calories; 7 g fat (3 g sat, 3 g mono); 38 mg cholesterol; 54 g carbohydrates; 31 g protein; 9 g fiber; 618 mg sodium; 492 mg potassium.

Nutrition Bonus: Vitamin A (45% daily value), Vitamin C (35% dv), Magnesium (28% dv), Calcium (25% dv)

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 3 lean meat