This is a great recipe combining a variety of vegetables, protein from scallops and beans and additional carbohydrates from whole-wheat or gluten-free pasta. Asparagus is packed with Vitamin K, which is key to healthy blood clotting, while artichokes are rich in antioxidants. A delicious winter-warming dish!
LEMON PASTA PRIMAVERA with SCALLOPS adapted from www.cleaneatingmag.com
ingredients
- 8 oz asparagus, trimmed and cut into 2-inch lengths
- 1 large carrot, peeled and cut into matchsticks
- 3/4 cup frozen and thawed peas
- 8 oz whole-wheat or gluten-free (ex: brown rice or quinoa) bow-tie pasta
- 1/2 cup BPA-free canned unsalted small red beans, drained and rinsed
- 1 tsp olive oil
- 1-2 pinches Himalayan sea salt, optional
- 1/4 tsp fresh ground black pepper, divided
- Olive oil cooking spray
- 12 oz bay scallops, patted dry
- 5 tbsp reduced-fat plain cream cheese
- ½ tsp garlic powder
- 1 cup (5 oz) frozen artichoke hearts, thawed and roughly chopped
- 2 tsp finely grated lemon zest
- 1 1/2 tbsp fresh lemon juice
- 1/2 cup fresh basil leaves, thinly sliced
directions
- Fill a large bowl with ice water and set aside. Bring a large pot of water to a boil. To boiling water, add asparagus and carrot and boil for 1 minute. Add peas and boil for 1 minute more. Using a small sieve or slotted spoon, transfer vegetables to ice water and let cool for 1 minute. Drain.
- Cook pasta according to package directions. Drain, reserving 1/2 cup cooking liquid. Reserve pot for use in Step Four.
- Meanwhile, in a small saucepan, combine beans, oil and 1 pinch each salt and pepper. Heat on medium until warmed through, then reduce to low heat to keep warm. Mist a large sauté pan with cooking spray and heat on medium. Season scallops with 1 pinch each salt and pepper and add to pan. Sauté until scallops are opaque and cooked through, about 3 minutes.
- Return pasta pot to stove top on low. Add cream cheese, reserved pasta water, additional salt (if using), remaining pepper and garlic powder and whisk until smooth. Add artichoke hearts and cook for 30 seconds. Add asparagus, carrot, peas, pasta, lemon zest, lemon juice and basil. Toss to coat pasta with sauce.
- Transfer 1 1/2 cups pasta to 1 serving bowl and add beans. Add scallops to remaining pasta in pot and toss to combine. Divide among 3 serving bowls.
Nutrients per Serving (2 1/2 cups pasta primavera):
Calories: 478, Total Fat: 10 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 81 g, Fiber: 18 g, Sugars: 4 g, Protein: 22 g, Sodium: 191 mg, Cholesterol: 13 mg
“Great is the human who has not lost his childlike heart.” ~Mencius
Be Well ~Meg @REJOOVwithMeg
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