1 lb. sea or bay scallops, if the sea scallops are larger they should be sliced across in thirds or fourths for even cooking.
1 9 oz. package frozen artichoke hearts, thawed and sliced in half or in thirds
8 oz. linguini or other pasta, cooked according to package directions, al dente without oil or salt
olive oil cooking spray or mist – optional
4 cloves fresh garlic, pressed or minced
1/8 to 1/4 teaspoon red pepper flakes – optional
1 tablespoon sugar
1/2 to 1 teaspoon salt
1/4 teaspoon fresh ground black pepper
one 14 oz. can chopped roma, plum or regular tomatoes or 2 lb. fresh tomatoes, peeled, seeded and chopped
1 6-oz.can tomato paste
1/2 cup white or light bodied red wine
1/4 cup chopped fresh basil
1 teaspoon extra virgin olive oil
3 tablespoons toasted pine nuts coarsely chopped
6 tablespoons fresh grated Parmesan or Asiago cheese – optional
1. Lightly spray a large non stick skillet or Dutch oven with cooking spray and heat on medium for 2 to 3 minutes. Sauté garlic together with pepper flakes until garlic is lightly browned. Increase heat to medium high. Add tomatoes, tomato paste, wine, sugar, salt and pepper to pan and bring sauce to a gentle boil. Reduce heat to low, stir sauce to brake up tomatoes into smaller pieces if necessary, cover and simmer for 20 to 30 minutes. If sauce becomes too thick add more wine.
2. While sauce is simmering, cook pasta al dente according to package directions. Drain, rinse and set aside covered to keep warm.
3. Slice scallops in half if necessary and add to sauce along with artichokes. Increase heat to medium and cook stirring often until scallops are opaque and artichokes are heated through, about 5 to 8 minutes. Add fresh basil and olive oil to sauce and remove from heat.
4. Add sauce to pasta and toss together gently until combined. Top with roasted pine nuts and fresh grated cheese before serving.
Yield: 6 servings with cheese each at approximately 353 calories; 7.2 grams total fat 2.5 grams saturated fat; 33 milligrams cholesterol; 45 grams total carbohydrate; 4.5 grams dietary fiber; 25.5 grams protein; 873 milligrams sodium.
To toast pine nuts; preheat a small non-stick or stick resistant skillet or pan on medium/high heat. Add pine nuts to pan and sauté stirring constantly until nuts are lightly browned about 2 to 3 minutes. Remove nuts from pan and set aside to cool before chopping.
Compare traditional recipe at 512 calories & 23 grams total fat vs 350 calories & 7.2 grams total fat.
Recipes from Lighten Up – The Art of Low Fat Gourme Cooking, by Mary E. Ross