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Scallops with Sun-Dried Tomatoes Recipe

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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.
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings

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

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.

Directions

  1. 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.
  2. 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.
  3. 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.
  4. 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.
Originally published as Scallops with Sun-Dried Tomatoes in Light & Tasty June/July 2006, p61

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.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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