Pan-Seared Scallops with Tomato, Olives, and Fresh Basil

By nurseliz

Ingredients

• 1 1/4 pounds fresh or frozen sea scallops
• 1/4 teaspoon ground black pepper
• 1 14 1/2 ounce can no-salt-added diced tomatoes
• 2 teaspoons olive oil
• 1/2 cup dry red wine
• 2 cloves garlic, minced
• 1/2 cup reduced-sodium chicken broth
• 1/4 cup kalamata olives, pitted and quartered
• 6 ounces packaged dried whole grain or multigrain fettuccine, cooked according to package directions
• 1 tablespoon thinly sliced fresh basil

Details

Servings 4

Preparation

Step 1

1. Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. Sprinkle scallops with the pepper; set aside. Set aside half of the diced tomatoes. In a blender or food processor, combine the remaining diced tomatoes and the juice from the can. Cover and blend or process until smooth; set aside.

2. Preheat a very large skillet over medium-high heat for 2 to 3 minutes. Add oil to hot skillet; swirl to lightly coat skillet. Add scallops to hot skillet; cook about 4 minutes or until golden brown and opaque, turning once. Transfer scallops to a warm platter; cover and keep warm.

For sauce: 3. Add wine and garlic to skillet, stirring to scrape up any browned bits from bottom of skillet. Cook for 1 to 2 minutes or until wine mixture is reduced by one-third. Add the reserved diced tomatoes, the pureed tomato mixture, and the broth. Bring to boiling; reduce heat. Simmer, uncovered, for 4 to 5 minutes or until sauce begins to thicken slightly.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
Calories: 356
Protein(gm): 31
Carbohydrate(gm): 42
Fat, total(gm): 5
Cholesterol(mg): 47
Saturated fat(gm): 1
Monosaturated fat(gm): 2
Polyunsaturated fat(gm): 1
Dietary Fiber, total(gm): 5
Sugar, total(gm): 5
Vitamin A(IU): 486
Vitamin C(mg): 12
Thiamin(mg): 0
Riboflavin(mg): 0
Niacin(mg): 4
Pyridoxine (Vit. B6)(mg): 0
Folate(µg): 48
Cobalamin (Vit. B12)(µg): 2
Sodium(mg): 439
Potassium(mg): 596
Calcium(DV %): 81
Iron(DV %): 3
Diabetic Exchanges
Vegetables(d.e): 1
Starch(d.e): 3
Lean Meat(d.e): 3

WW points 8