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


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Prep Time: 40 mins
Total Time: 40 mins
Servings: 5 servings, about 1 1/2 cups each
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Ingredients
 
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  • 8  ounces  whole-wheat fettuccineOn Sale
  • 1  pound  large dry sea scallops, (see Note)On Sale
  • 1/4  teaspoon  salt, dividedOn Sale
  • 1  tablespoon  extra-virgin olive oilOn Sale
  • 1  8-ounce bottle  clam juice, (see Tip)On Sale
  • 1  cup  low-fat milkOn Sale
  • 3  tablespoons  all-purpose flourOn Sale
  • 1/4  teaspoon  ground white pepperOn Sale
  • 3  cups  frozen peas, thawedOn Sale
  • 3/4  cup  finely shredded Romano cheese , dividedOn Sale
  • 1/3  cup  chopped fresh chivesOn Sale
  • 1/2  teaspoon  freshly grated lemon zestOn Sale
  • 1  teaspoon  lemon juiceOn Sale
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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
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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how-tos
How to Make Caesar Salad
Did you know that Julius Caesar had nothing to do with the invention of the salad that bears his name? The credit for this delicious dish more properly goes to Caesar Cardini, a restaurateur who came up with the idea out of a combination of necessity and creativity. The story goes that Cardini wanted to serve salad to his restaurant patrons but found himself short of fresh ingredients to mix with his romaine lettuce. He raided his pantry and, using what he found there, concocted the recipe that went down in history. Other chefs began making Caesar Salad because of both its unique flavor and its economy--except for the lettuce and the egg in the dressing, it required no perishable ingredients.

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