Creamy Scallop & Pea Fettuccine
From EatingWell: November/December 2007
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.
- 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
- 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.
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)
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 vegetable, 3 lean meat
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- November/December 2007