Creamy Scallop & Pea Fettuccine
Recipe from EatingWell

This rich pasta dish is full of sweet seared scallops and plump peas. Low-fat milk and flour thicken the sauce, giving it creamy texture without the extra calories and fat found in traditional cream sauces. Serve with a small Caesar salad on the side.


Creamy Scallop & Pea Fettuccine

by 3  people


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Servings: 5 servings, about 1 1/2 cups each
Prep Time: 40 mins
Total Time: 40 mins

 
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Ingredients
  • 8 ounces
    whole-wheat fettuccine
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  • 1 pound
    large dry sea scallops, (see Note)
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  • 1/4 teaspoon
    salt, divided
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  • 1 tablespoon
    extra-virgin olive oil
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  • 1 8-ounce bottle
    clam juice, (see Tip)
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  • 1 cup
    low-fat milk
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  • 3 tablespoons
    all-purpose flour
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  • 1/4 teaspoon
    ground white pepper
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  • 3 cups
    frozen peas, thawed
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  • 3/4 cup
    finely shredded Romano cheese , divided
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  • 1/3 cup
    chopped fresh chives
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  • 1/2 teaspoon
    freshly grated lemon zest
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  • 1 teaspoon
    lemon juice
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Directions
1.
Bring a large pot of water to a boil. Cook fettuccine until just tender, 8 to 10 minutes or according to package instructions. Drain.
2.
Meanwhile, pat scallops dry and sprinkle with 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.
3.
Add clam juice to the pan. Whisk milk, flour, white pepper and the remaining 1/8 teaspoon salt in a medium bowl until smooth. Whisk the milk mixture into the clam juice. Bring the mixture to a simmer, stirring constantly. Continue stirring until thickened, 1 to 2 minutes. Return the scallops and any accumulated juices to the pan along with peas and return to a simmer. Stir in the fettuccine, 1/2 cup Romano cheese, chives, lemon zest and juice until combined. Serve with the remaining cheese sprinkled on top.

Note:
Be sure to buy "dry" sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP ("wet" scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but will not brown properly.

Tip:
Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it in the canned-fish section or the seafood department of your supermarket.

Nutrition information
Per serving: Calories 399, Total Fat 7 g, Saturated Fat 3 g, Monounsaturated Fat 3 g, Cholesterol 38 mg, Sodium 618 mg, Carbohydrate 54 g, Fiber 9 g, Protein 31 g, Potassium 492 mg. Daily Values: Vitamin A 45%, Vitamin C 35%, Calcium 25%. Exchanges: Starch 3,Vegetable 1,Lean Meat 3. Percent Daily Values are based on a 2,000 calorie diet
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