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Creamy Scallop & Pea Fettuccine

From: EatingWell

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.

Servings: 5 servings, about 1 1/2 cups each
Prep: 40 mins
Total: 40 mins
Rated : 
 by 1 person
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.
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.
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 Facts
Calories 399, Total Fat 7 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Cholesterol 38 mg, Sodium 618 mg, Carbohydrate 54 g, Fiber 9 g, Protein 31 g, Potassium 492 mg. Daily Values: Vitamin A 45%, Vitamin C 35%, Calcium 25%. Exchanges: Starch 3,Vegetable 1,Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet

Comments (5)
gamegirl400 wrote:

It's perfectly fine until it smokes, at which point it becomes carcinogenic. This is true of any oil, but olive oil get the most attention because it has such a low smoking point. Turn down the heat, or switch to an oil with a higher smoking point. For this recipe, you may want to switch up to regular olive oil, or even canola oil. If you want the taste of extra virgin olive oil, drizzle in on after cooking.

8/21/2011 03:30:23 PM Report Abuse
ehljones1 wrote:

Trans fat is produced by hydrogenation of an unsaturated fat or oil.

8/21/2011 01:07:46 PM Report Abuse
mcrotty4 wrote:

Heating olive oil leads to generation of transfats I believe.."Dr Mercola" discussed it this week. Coconut oil is the safest oil to HEAT and olive oil should be used for salads and other dishes where its not heated to a v high temp

10/26/2010 09:44:01 AM Report Abuse
dspecht13 wrote:

This is nonsense. It is perfectly healthy.

7/28/2010 10:06:48 AM Report Abuse
julia_wynn wrote:

why is it detrimental?

7/3/2010 10:04:08 PM Report Abuse

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