KELLEYBEE'S LOW-FAT SCALLOPS OVER LINGUINE

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Kelleybee's Low-Fat Scallops over Linguine image

This is a very tasty recipe for those who love scallops but must prepare them in a low-fat manner. This recipe has a total of 2 tablespoons fat spread over 6 servings.

Provided by Kelley Bee

Categories     Low Cholesterol

Time 35m

Yield 4-6 serving(s)

Number Of Ingredients 10

1 lb bay scallops (if using large sea scallops, quarter them prior to cooking) or 1 lb sea scallops (if using large sea scallops, quarter them prior to cooking)
1 tablespoon butter (I use Smart Balance Buttery Spread, which is excellent for cooking when watching cholesterol)
1 tablespoon extra virgin olive oil (may substitute with any other quality olive oil)
6 garlic cloves, minced
4 tablespoons lemon juice
2 cups fat-free chicken broth (or bullion prepared in 2 cups water)
3/4 cup fresh parsley, snipped. (1/4 cup dried parsley works well when fresh is not on hand)
2/3 cup green onion, sliced
1 tablespoon fresh dried dill (optional)
12 ounces linguine

Steps:

  • Prepare linguine according to package directions.
  • In sautée pan or large skillet, heat butter and olive oil over medium heat.
  • Add minced garlic, stirring.
  • Immediately go to next step.
  • Add scallops, stirring constantly.
  • Cook until opaque (approx 2 minutes).
  • Remove scallops while retaining juices in skillet.
  • Add lemon juice and stock to skillet.
  • Bring to a boil and cook, reducing liquid to
  • 5 cups (approx 8-10 minutes).
  • Once liquid is reduced, add onions, parsley and dill, reducing heat.
  • Simmer, uncovered, for approx 1 minute.
  • Add scallops back to the skillet and heat through.
  • Pour scallops and all liquid over linguine and serve.
  • Pepper to taste (optional).
  • Garnish with fresh grated romano cheese (optional, as this will add more fat).

Nutrition Facts : Calories 494.8, Fat 8.7, SaturatedFat 2.6, Cholesterol 45.1, Sodium 463.1, Carbohydrate 71.3, Fiber 3.7, Sugar 2.5, Protein 31.6

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