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.

Makes 5 servings, about 1 1/2 cups each

ACTIVE TIME: 40 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

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

1. Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.
2. 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.
3. 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.

NUTRITION INFORMATION: Per serving: 399 calories; 7 g fat (3 g sat, 3 g mono); 38 mg cholesterol; 54 g carbohydrate; 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 Servings
Exchanges: 3 starch, 1 vegetable, 3 lean meat

TIP: 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.

I made this dish last night both my family and I were disappointed. The fiber aspect is great and it was easy to make. The only complaint is one of the most important aspects of any meal, the flavor. Our opinion is that the overall flavor combinations need further tweaking. There was a lot going on with all of the ingredients that the dish came out kind of tart and un-balanced.

Alesha, Perth Amboy, NJ