|Preparation Time||10 Minutes|
|Cook Time||30 Minutes|
|Total Time||40 Minutes|
|Cook Method||Boiling; Pan Searing|
|Diet||Low Fat; Heart Healthy; Low Cholesterol; High Fiber; High Protein|
8 ounces whole-wheat fettuccine pasta
1 pound large dry sea scallops
1/4 teaspoon salt, divided
1 tablespoon extra-virgin olive oil
1 8-ounce bottle clam juice
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 fresh chives, chopped
1/2 teaspoon freshly grated lemon zest
1 teaspoon lemon juice
Boil water in a large pot. Add the fettuccine and cook for 8-10 minutes or according to package instructions, then drain.
While the pasta cooks, pat the scallops dry and sprinkle with 1/8 teaspoon salt. Over medium-high heat, heat the olive oil in a large nonstick skillet, and add the scallops. Cook about 2-3 minutes per side, until golden brown, and then place the scallops on a plate.
Add the clam juice to the pan. In a medium bowl, whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly, until thickened, about 1-2 minutes.
Move the scallops and accumulated scallop juices from the plate back into the pan, add the peas, and return to a simmer. Stir in the fettuccine, ï¿½ cup Romano cheese, chives, lemon zest, and juice until combined. Sprinkle the remaining cheese on top and serve.
Calories: 399 cal
Total fat: 7g
Saturated fat: 3g
Monounsaturated fat: 3g