Herbs, pesto flavor quick scallop dish

Pesto sauce, made with basil and parsley lends a fresh, herbal flavor to scallops. I keep a bag of frozen sea scallops on hand for quick dinners. They take only a few minutes to defrost in a bowl of cold water.

This dish takes only 5 minutes to make using prepared pesto sauce.

Helpful Hints:

• Diced fresh tomatoes are in the produce section of the supermarket.

• Prepared pesto sauce are in the deli section or in jars in the condiment section of the market.

• Diced fresh tomatoes are in the produce section of the supermarket.

Pesto Scallops

Yield 2 servings.

Olive oil spray

3/4 pound sea scallops

2 tablespoons reduced-fat pesto sauce

2 tablespoons pine nuts

Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add scallops and saute 3 minutes. Turn and saute 2 minutes. Remove from heat and add pesto sauce. Toss well. Divide between 2 dinner plates and sprinkle pine nuts over scallops. Serve with fettuccini.

Per serving: 293 calories, 107 calories from fat, 11.9 g total fat, 2 g saturated fat, 5.7 g monounsaturated fat, 58 mg cholesterol, 413 mg sodium, 7.9 g carbohydrate, 0.9 g dietary fiber, 1.3 g sugars, 32.4 g protein

Fresh Fettuccini

Yield 2 servings.

1/4 pound fresh whole wheat fettuccini (11/2 cups cooked)

1 tablespoon olive oil

1 cup fresh diced tomatoes

Salt and freshly ground black pepper to taste

Bring a large saucepan filled with water to a boil over high heat. Add fettuccini and cook 3 minutes or according to package instructions. Remove 2 tablespoons cooking liquid to a bowl. Add the olive oil and mix. Drain the fettuccini and add to the bowl. Add the tomatoes and salt and pepper to taste. Toss well.

Per servings: 274 calories, 70 calories from fat, 7.7 g total fat, 1.1 g saturated fat, 5.1 g monounsaturated fat, 0 mg cholesterol, 10 mg sodium, 46.3 g carbohydrate, 5.8 g dietary fiber, 4.5 g sugars, 9.1 g protein