Prep: 2 minutes Cook time: 15 minutes
8 ounces uncooked spinach fettuccine
1/3 pound sea scallops
1/3 pounds fresh or frozen medium shrimp, peeled and deveined
3/4 teaspoon freshly ground black pepper
1 tablespoon extra virgin olive oil
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons chopped fresh basil
1/8 teaspoon salt
1/3 cup dry white wine or low-sodium chicken broth
3 tablespoons finely chopped green onion (about 1)
1/2 teaspoon minced garlic
1/8 teaspoon crushed red pepper
1 tablespoon chopped fresh parsley
Cook pasta according to package directions, omit salt and fat.
Coat a large nonstick skillet with cooking spray and place over medium-high heat. Add scallops and shrimp; cooking for 4 to 5 minutes, stirring frequently, until scallops are white and shrimp are pink.
In a small bowl, combine olive oil and next 3 ingredients; set aside.
Add wine, green onions, garlic, and red pepper to scallops and shrimp; cook for 1 minute. Add olive oil mixture to pan and cook for 30 seconds.
Serve over pasta and sprinkle the top with parsley.
Yield: 4 servings (serving size: about 1/2 cup seafood and 1 cup pasta).
2 Very Lean Meat