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Scallops with Sun-Dried Tomatoes Recipe

A half-hour is all you need for this delightful stir-fry from Jennifer Warzynak. The Erie, Pennsylvania cook combines scallops with broccoli, pasta and sun-dried tomatoes for the main course, and a hint of lime juice makes it a natural addition to summer menus. "It's a great, healthy way to fix scallops," she promises.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Scallops with Sun-Dried Tomatoes Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

10 20 30

Ingredients

6 ounces uncooked penne pasta
1/4 cup chopped sun-dried tomatoes (not packed in oil)
3/4 cup hot water
4 cups fresh broccoli florets
1/2 cup reduced-sodium chicken broth
3 garlic cloves, minced
2 tablespoons olive oil
1 pound bay scallops
1 teaspoon lime juice
1 teaspoon minced fresh basil
1/4 teaspoon salt
1/4 cup shredded Parmesan cheese

Directions

Cook pasta according to package directions. Meanwhile, in a small bowl, combine sun-dried tomatoes and hot water. Let stand for 5 minutes; drain and set aside.
Place broccoli and broth in a microwave-safe bowl. Cover and microwave on high for 2-4 minutes or until broccoli is crisp-tender; set aside.
In a large nonstick skillet coated with cooking spray, cook garlic in oil over medium heat for 1 minute. Add scallops; cook for 2 minutes. Stir in the lime juice, basil, salt, and reserved tomatoes and broccoli mixture; cook 2-3 minutes longer or until scallops are firm and opaque.
Drain the pasta; stir into scallop mixture and heat through. Sprinkle with cheese. Yield: 4 servings.

Editor's Note: This recipe was tested in a 1,100-watt microwave.

Nutritional Facts 2 cups equals 367 calories, 10 g fat (2 g saturated fat), 41 mg cholesterol, 585 mg sodium, 40 g carbohydrate, 4 g fiber, 30 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat, 1 vegetable.

Originally published as Scallops with Sun-Dried Tomatoes in Light & Tasty June/July 2006, p61