1 lb. sea or bay scallops, the sea scallops are larger and can be cut in half if desired
olive oil cooking spray
4 cloves fresh garlic, pressed or minced shrimp
1 red or green jalapeño chili pepper finely minced
1 medium yellow onion, chopped
1 28 oz. can chopped roma or regular tomatoes or 2 lb. fresh tomatoes, peeled, seeded and chopped
1 roasted red bell pepper, chopped
2 tablespoons rinsed and drained capers
¼ cup white or light bodied red wine
3 ounces tomato paste (1/2 of a 6-oz. can)
½ cup sliced black olives
2 tablespoons chopped fresh basil
½ tablespoon extra virgin olive oil
8 oz. uncooked spaghetti or linguini or other pasta, cooked according to package directions, al dente without oil or salt
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, onions and chilies together until onions become tender.
2. Add tomatoes, roasted bell pepper, tomato paste, wine and salt to onion mixture and bring to gentle boil stirring often. Reduce heat to low and simmer 20 minutes to an hour.
3. Add capers and olives to sauce. Increase heat to medium again and add raw scallops along with their nectar continuing to cook stirring often until scallops are no longer translucent, an additional 5 to 8 minutes.
4. Add olive oil and fresh basil to sauce. Add cooked pasta to sauce if desired tossing all ingredients together gently. Remove from heat and serve with fresh grated cheese.
Yield: 6 – 1 1/2 cup servings with cheese each at approximately 600 calories; 7 grams total fat 1.7 grams saturated fat;36 milligrams cholesterol; 101 grams carbohydrate; 5.4 grams dietary fiber; 33 grams protein; 834 milligrams sodium.
Compare traditional recipe at 770 calories & 23 grams total fat vs 600 calories & 7 grams total fat.
Recipes from Lighten Up – The Art of Low Fat Gourmet Cooking, by Mary E. Ross