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Broccoli Scallop and Linguine Toss


Broccoli, Scallop and Linguine Toss

Broccoli, Scallop and Linguine Toss

Scallops are ideal for a healthy diet. They are low in calories (about 100 calories for one 3-ounce serving), low in fat (about 1 g) and moderate in cholesterol (about 40 mg).

Yield

Makes 4 servings

Ingredients

3/4 pound uncooked fresh or frozen scallops
2 medium onions, cut in half lengthwise and sliced
1 cup apple juice
2 tablespoons dry white wine
2 cloves garlic, minced
2 teaspoons dried marjoram
1 teaspoon dried basil
1/4 teaspoon black pepper
3 cups broccoli florets
1/4 cup water
1 tablespoon plus 1 teaspoon cornstarch
1-1/2 cups chopped seeded fresh tomatoes
1/4 cup grated Parmesan cheese
4 cups hot cooked linguine

Preparation

  1. Cut large scallops into 1-inch pieces. Combine onions, apple juice, wine, garlic, marjoram, basil and pepper in large skillet, bring to a boil over high heat. Add broccoli; return to a boil. Reduce heat to medium-low. Cover and simmer 7 minutes; add scallops. Return to a boil; reduce heat. Cover and simmer 1 to 2 minutes or until scallops are opaque. Remove scallops and vegetables; set aside.
  2. Combine water and cornstarch in small bowl; stir into mixture in skillet. Cook and stir over medium heat until mixture boils and thickens. Cook and stir 2 minutes more. Stir in tomatoes and cheese; heat through. Return scallops and vegetables to skillet; heat through. Toss mixture with linguine.

Nutritional Information

Serving Size: 2 cups
Sodium 309 mg
Protein 22 g
Fiber 4 g
Carbohydrate 33 g
Cholesterol 33 mg
Saturated Fat 1 g
Total Fat 4 g
Calories from Fat 13 %
Calories 248

Dietary Exchange

Vegetable 1-1/2
Fruit 1/2
Starch 1
Meat 2

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