Healthy Recipe of the Week-Scallop and Asparagus Alfredo

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http://www.diabeticlivingonline.com

  • Makes: 2 servings
  • Serving Size: 2 cups
  • Carb Grams Per Serving: 40

Ingredients

  •  8 ounces fresh or frozen sea scallops
  •  2 ounces dried whole wheat penne pasta
  •  1 pound fresh asparagus spears, cut into 1-inch pieces (2 cups)
  •  2 teaspoons butter
  •  2 cloves garlic, minced
  •  1 5 – ounce can evaporated fat-free milk
  •  2 tablespoons reduced-fat cream cheese (Neufchatel)
  •  2 tablespoons finely shredded Parmesan cheese
  •  1 tablespoon lemon juice
  •  1/4 teaspoon lemon-pepper seasoning
  •  Snipped fresh Italian (flat-leaf) parsley (optional)

Directions

  1.  Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. Set aside. Cook pasta according to package directions, adding asparagus for the last 3 minutes of cooking time. Drain and keep warm.
  2.  In a large skillet melt butter over medium-high heat. Add scallops and garlic. Cook for 4 to 5 minutes or until scallops are golden brown, turning once. Remove scallops from skillet and put them with the pasta mixture to keep warm.
  3.  Whisk evaporated milk into the drippings in the skillet. Turn heat to medium-low. Add cream cheese, Parmesan cheese, lemon juice, and lemon-pepper seasoning. Cook and stir until heated through and cheeses are melted.
  4.  Add cooked pasta and asparagus to the skillet; toss to coat. Divide pasta mixture between two dinner plates. Top with the cooked scallops. If desired, garnish with parsley.

Nutrition Facts Per Serving:

Servings Per Recipe: 2, Riboflavin: (mg) 1, Niacin: (mg) 3, Pyridoxine (Vit. B6): (mg) 0, Folate: (µg) 97, vit. A: (IU) 1652, vit. C: (mg) 16, Thiamin: (mg) 0, sugar: (g) 12, sodium: (mg) 530, Potassium: (mg) 1054, fiber: (g) 3, Polyunsaturated fat: (g) 1, pro.: (g) 36, carb.: (g) 40, cal.: (kcal) 398, sat. fat: (g) 6, Monosaturated fat: (g) 3, Fat, total: (g) 11, chol.: (mg) 66, calcium: (mg) 414, iron: (mg) 5, Trans fatty acid: (g) 0, Cobalamin (Vit. B12): (µg) 2,

Diabetic Exchanges

Carb Choice (d.e): 2.5, Fat (d.e): 1, Lean Meat (d.e): 3, Vegetables (d.e): 2, Milk (d.e): 1, Starch (d.e): 1