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ANGEL HAIR PASTA WITH SCALLOPS IN SPICY TOMATO SAUCE

Fast & Fit: 150 Quick & Healthy Everyday Recipes Ready in Just 30 Minutes or Less
by Ellen Haas
Serving size: about 1½ cups
Serves: 8
 

Ingredients

• 1 tablespoon mustard seeds
• 2 teaspoons olive oil
• 1 small onion, minced
• 2 cloves garlic, minced
• 2 cups "no salt added" diced tomatoes
• 1/4 cup chicken stock
• 1 teaspoon Dijon mustard, or to taste
• salt and freshly ground black pepper to taste
• 1 pound bay scallops
• 1 pound angel hair pasta (capellini)
 

Cooking Instructions

1. Toast the mustard seeds in a large saute pan over medium-high heat, shaking the pan to keep them from burning. Once they begin to pop (like popcorn), reduce the heat and add the olive oil and onions.

2. Cook the onions for about 5 minutes until golden, then add the garlic and cook until the garlic begins to soften. Add the tomatoes, stock, and the Dijon mustard, if desired. Simmer for about 5 minutes, allowing the flavors to blend.

3. Rinse the scallops and remove the thick, tough muscle on the side of the scallops. Pat dry with a paper towel.

4. Add the scallops to the tomato sauce and raise the heat to medium. Cook the scallops in the sauce for about 5 minutes.

5. Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook until al dente, about 2 minutes. Drain.

6. Transfer the pasta to a warm bowl and serve with the scallops and sauce.
 

Nutrition Information
Per Serving: Calories 287; Fat 3g; Protein 18 g; Sodium 211 mg; Carbohydrate 47 g; Fiber 3 g; Saturated Fat 1 g