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).
Makes 4 servings
|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||tablespoon plus 1 teaspoon cornstarch|
|1-1/2||cups chopped seeded fresh tomatoes|
|1/4||cup grated Parmesan cheese|
|4||cups hot cooked linguine|
- 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.
- 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.
|Serving Size:||2 cups|
|Saturated Fat||1 g|
|Total Fat||4 g|
|Calories from Fat||13 %|
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