This Month's Healthy Recipe
September – Angel Hair Pasta with Scallops in Spicy Tomato Sauce
Ingredients:
-
1 small onion, minced
- 2 cloves garlic, minced
- 2 cups chopped, diced tomatoes (if using canned, use unsalted)
- 1/4 cup chicken stock
- 1 teaspoon Dijon mustard, or to taste
- salt to taste
- freshly ground black pepper
- 1 pound bay scallops
- 1 pound angel hair pasta, (cappellini)
- 2 teaspoons olive oil
- 1 tablespoon mustard seeds
Directions:
- In a large sauté pan over a medium-high heat, add the mustard seeds and shake the pan to keep them from burning. Once they begin to pop (like popcorn), lower the heat and add the olive oil and onions.
- Cook the onions for about 5 minutes until the turn golden, then add the garlic can cook until the garlic begins to soften. Add the tomatoes, stock, and if desired, the Dijon mustard. Simmer for about 5 minutes for the flavors to blend.
- Rinse the scallops and remove the thick, tough muscle on the side of the scallops. Pat the scallops dry with a paper towel.
- Add the scallops to the tomato sauce and turn up the heat to medium. Cook the scallops in the sauce for about five minutes.
- Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook until al dente, about two minutes. Drain.
- Transfer the pasta to a warm bowl and serve with the sauce.
Number of Servings: 8
Serving size: about 1 and 1/2 cups
Nutrition Facts per Serving:
- Calories: 287
- Carbohydrates: 47 g
- Fat: 3 g
- Fiber: 3 g
- Protein: 18 g
- Saturated Fat: 1 g
- Sodium: 211 mg
Source: www.foodfit.com
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